Everyday Ergonomics: 3 Stretches in 3 Minutes to Help Neck Pain at Work

Say goodbye to workday neck pain with 3 simple stretches you can do in just 3 minutes – right at your desk.

It’s the middle of the work day and you’ve already adjusted your neck five times. Neck pain from hours of sitting isn’t just uncomfortable; it's, well, a pain in the neck and can severely throw your focus and productivity out of alignment.

“Work doesn’t have to be a pain in the neck – stretching regularly is key to preventing stiffness and discomfort.” 

You can defend yourself from this common workplace enemy by incorporating a few minutes of targeted stretching throughout your day to ease muscle tension and improve posture. With a few simple stretches that you can do at your desk or during your break, and with the right preventative ergonomic products, you can realign your work life and put your comfort and productivity back in place.

What Causes Neck Pain at Work?

The root of neck pain often lies in poor posture, prolonged sitting, and improper desk setups. When your workstation doesn’t support a neutral spine position, muscles in the neck and shoulders strain to hold your head upright. Over time, this creates tension and discomfort. Other contributing factors may include:

  • Ergonomic issues

Improper desk setup: A computer monitor that is too high, low, or far away can cause the neck to tilt unnaturally.
Non-ergonomic chairs: Lack of lumbar support or incorrect chair height can misalign the spine.
Keyboard and mouse placement: Reaching too far at an awkward angle to use these tools can strain the neck and shoulders

Pro Tip: Invest in adjustable workstation accessories and ergonomic chairs that can adapt to and accommodate your body’s unique needs.

  • Repetitive movement & lack of movement

Frequent looking up and down or side to side movements (switching between monitors or documents) can overwork the neck muscles. On the other hand, staying in one position for extended periods without breaks reduces blood flow to the neck muscles, causing stiffness.

Pro Tip: Perform gentle stretches to relieve tension and improve flexibility and invest in dynamic Ergotherapy desk convertors that keep you moving throughout your day. 

  • Workplace stress

Stress activates your body’s sympathetic nervous system preparing you for a perceived threat, such as that looming work deadline.

The result? Cortisol and adrenaline release, which causes the muscles in your neck, shoulders, and upper back to contract as a protective response; shallow chest breathing, where your shoulders and neck lift with each breath instead of your diaphragm expanding naturally; and jaw clenching or teeth grinding which places additional strain on neck muscles.

Pro Tip: Incorporate relaxation techniques such as deep breathing and mindfulness when performing neck-release stretches.

How Often to Perform Neck Stretches

Performing neck stretches regularly will improve flexibility, reduce tension, and prevent stiffness. The ideal frequency depends on your lifestyle, level of discomfort, and goals. You also don’t have to wait for the pain to set in before stretching it out.


Daily neck stretches for tension and prevention: 2-3 times per day is ideal for individuals who work long hours at a desk, on a computer, or in other stationary positions. This will help alleviate tension from poor posture and can help prevent chronic stiffness.


For recovery or pain relief: 3-5 times per day is ideal. Consistent stretching helps improve mobility and reduce discomfort. Combine stretching with heat or massage therapy if necessary.


Pro Tip: Avoid overstretching and stop if you feel pain or sharp discomfort.

Perform 3 Easy Stretches in 3 Minutes

“Relieve neck tension in less time than it takes to make a cup of coffee.”

You can relieve neck tension in less time than it takes to make a cup of coffee. These stretches are discreet enough to do at your desk between tasks and meetings, on your lunch break, or waiting for the kettle to boil, targeting muscles in your neck, shoulders, and upper back to help guard you against neck tension build-up.

Upper Trapezius Stretch

  1. Sit or stand upright.
  2. Place your right hand on the left side of your head.
  3. Gently pull your head toward your right shoulder.
  4. Hold for 15–30 seconds.
  5. Switch sides and repeat 2–3 times.
Benefits: Relieves tension in the upper shoulders and side of the neck.

Levator Scapula Stretch

  1. Sit or stand upright.
  2. Turn your head slightly to the right, as if looking at your right armpit.
  3. Place your right hand on the back of your head and gently pull downward.
  4. Hold for 15–30 seconds.
  5. Switch sides and repeat 2–3 times.
Benefits: Relieves tension in the back of the neck and shoulders by loosening the levator scapula muscle, often tight due to poor posture.

Scalene Stretch

  1. Sit upright and clasp your hands behind your back.
  2. Pull your arms slightly downward and tilt your head to the right.
  3. Hold for 15–30 seconds.
  4. Switch sides and repeat 2–3 times.
Benefits: Targets deep neck muscles and stretches the front and sides of the neck.

Pro Tips:
1. Move your neck gently or perform light shoulder rolls to loosen up.
2. Move slowly and avoid jerking motions to prevent injury.
3. Even if only one side feels tight, stretch gently and evenly on both sides to avoid imbalance. 

Ready to turn your head in the right direction (without the pain)?

Work doesn't have to be a pain in the neck. Browse Ergotherapy’s ergonomic products for a better work-life. 

“Work doesn’t have to be a pain in the neck - stretching regularly is key to preventing stiffness and discomfort.”