These chin tucks are a great way to loosen the muscles in your neck and shoulders as you work. You can do them sitting or standing, as long as you can sit upright with a straight spine.

To start, make sure your feet are firmly planted on the floor – you may need to move forward in your seat to do this. Alternatively, you can stand with your feet hip distance apart. Place your arms in a relaxed, neutral position.

Start by straightening your spine, as if there were a string pulling up from the top of your head.

Slowly dip your chin toward your chest until you feel a pull in the back of your neck. Hold for 10 seconds, breathing deeply and evenly. Slowly release so you’re once again looking straight ahead.

There are two variations on the following stretch for the sides of your neck. You can either continue while looking straight ahead with your chin parallel to the ground, or tuck your chin again. Each stretch will feel slightly different and stretch different muscles.

Looking straight ahead, slowly dip your right ear toward your right shoulder, being careful not to shrug your shoulder up to meet your ear. Breathe deeply to the count of 10, then release. Switch sides and repeat.