This shoulder squeeze is an easy way to loosen a tight neck and shoulders. Best of all, it can be done in a chair and at your desk, so you can do it at work to reduce pain in a moment.

Start by moving yourself to the front edge of the chair so your feet are resting flat on the floor.

Relax your arms down by your sides. Tuck your chin slightly.

Keeping your head still, squeeze your shoulder blades down and back, imagining you’re trying to get them to touch. Keep your neck long by imagining there’s a string pulling your spine straight from the top of your head.


Hold this position to the count of ten, breathing slowly in and out. Relax for 10 seconds and repeat.

Shoulder squeeze for neck pain