Is sitting at a desk all day giving you neck or back pain?
Try these 3 Chiropractor-Approved Exercises to Fix Your Posture and Ease your Neck & Back Pain
If you spend hours hunched over your desk, you’re not alone. Modern work habits often lead to rounded shoulders, a slouched back, and a forward head posture — a combination that can leave you feeling stiff, sore, and fatigued by the end of the day.
The good news? You don’t need an expensive setup or a long workout session to feel better. Here are three simple, chiropractor-approved exercises that can help release tension, improve mobility, and support a healthier posture — all without leaving your desk.
- Median Nerve Slider
How to do it:
– Sit or stand tall with your shoulders relaxed.
– Extend one arm out to the side at shoulder height, palm facing forward.
– Slowly straighten the elbow and extend the wrist so your palm faces upward.
– As you extend, gently tilt your head away from the outstretched arm.
– Hold for 2–3 seconds, then release.
– Repeat 8–10 times per side.
Pro tip: Keep the movement gentle — you should feel a light stretch, not sharp pain.
- Upper trapezius stretch:
How to do it:
– Sit upright with your shoulders relaxed.
– Place your right hand gently on the left side of your head.
– Slowly tilt your head to the right, bringing your ear toward your shoulder.
– Hold the stretch for 20–30 seconds, feeling a gentle pull along the opposite side of your neck.
– Repeat 2–3 times per side.
Pro tip: Keep your shoulders down and relaxed for a deeper, safer stretch.
Levator Scapulae Stretch – insert an image
Best for: Easing neck pain and improving shoulder mobility
How to do it:
– Sit tall and relax your shoulders.
– Place your right hand on the back of your head.
– Turn your head about 45° to the left, as if looking toward your armpit.
– Gently guide your head down and forward until you feel a stretch along the back and side of your neck.
– Hold for 20–30 seconds.
– Repeat 2–3 times per side.
Pro tip: This stretch works best when combined with deep, slow breathing.
Why do them?
These three exercises take less than five minutes and can make a huge difference if you spend long hours sitting at a desk. Incorporate them into your day to:
– Reduce neck and shoulder pain
– Improve posture
– Boost circulation and mobility
For best results, pair these exercises with regular movement breaks, an ergonomic desk setup, and proper sitting posture. Your back and shoulders will thank you!
For more guidance, feel free to reach out to me via email for a no obligation discovery visit that can be done over the phone.
Stay well,
Dr. Sayali Abhyankar (Chiropractor)
Email: sayali@necksbackssports.com.au
