Sitting at a desk can increase back and neck pain, especially if you’re not moving around often — the muscles can start to stiffen from lack of blood flow. These simple exercises help to stretch out the muscles to reduce neck pain and decrease stiffness and soreness.

For the first stretch, raise your right arm up so it’s parallel to your head, bending at the elbow so your hand drops toward the back of your shoulder. Use your left hand to gently hold the right elbow in place. As the right arm begins to stretch and release, gently press the right elbow back to increase the stretch. Breathe and try to relax into the stretch for 15 to 20 seconds. Switch arms and repeat.

Stretches to reduce neck pain


Using your right arm, reach up and over your head so that your fingers rest behind your left ear. Use your right hand to gently pull your head to the right, toward your right shoulder. Breathe deeply and try to relax the muscles in your neck for 15 to 20 seconds. Switch sides and repeat.


Stretch to reduce neck pain


Clasp both hands behind your head. Slowly use your hands to pull your head toward your chest, tucking your chin. Breathe deeply and relax into the pose. Hold for 15 to 20 seconds.

Stretch to reduce neck pain