By the Ima Wellness team · Updated 27 September 2026 · 3 min read
The short answer
Every hour, take two minutes for chin tucks, shoulder rolls, a doorway chest stretch, wrist stretches and a seated hip stretch. They ease desk tension without needing a mat or changing clothes.
Every hour, take two minutes for chin tucks, shoulder rolls, a doorway chest stretch, wrist stretches and a seated hip stretch. They ease desk tension without needing a mat or changing clothes.
- Chin tucks: sit tall, draw your chin straight back, hold five seconds. 10 times.
- Shoulder rolls: 10 slow rolls back and down.
- Doorway chest stretch: forearms on a door frame, lean gently forward for 30 seconds.
- Wrist stretch: arm out, palm up, gently pull fingers back with the other hand for 20 seconds; then palm down.
- Seated figure-four: sitting, rest one ankle on the other knee and lean forward slightly. 30 seconds each side.
Make it a habit
- Set an hourly reminder, or stretch every time you finish a call.
- Raise your screen to eye level and keep your phone up for long messages.
- Walk while taking calls when you can.
For tension that has built up over weeks, a 45-minute Back & Shoulder massage after work is the quickest reset. Read more in our desk pain guide.
Please read: this article is general information about massage and everyday wellbeing. It is not medical advice. If you have pain that is sharp, getting worse, or comes with numbness, tingling, weakness or fever, see a doctor first.
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Book on WhatsAppQuestions women ask
What stretches help neck pain at a desk?
Chin tucks, shoulder rolls and a doorway chest stretch, done every hour.
How often should I stretch at work?
Two minutes every hour is more useful than one long session.
