Long hours at a screen are one of the most common reasons Aucklanders end up with neck and shoulder pain. These five simple stretches take less than five minutes and can be done at your desk.
Set up your desk first
Before any stretch, check that your screen is at eye level, your elbows are supported and your feet are flat on the floor. Small changes in setup often reduce pain more than stretching alone.
The five stretches
Hold each stretch for 20 to 30 seconds, repeat 2 to 3 times, and stop if anything sharp.
- Chin tucks to ease forward head posture
- Upper trapezius stretch, ear to shoulder, gentle pull
- Doorway chest opener to release tight pec muscles
- Seated thoracic rotation to free a stiff mid back
- Shoulder rolls and scapular squeezes between calls
When stretches are not enough
If your neck or shoulder pain keeps coming back, a Mount Albert physio can assess your movement, treat tight tissue hands on and tailor a stronger long term plan.
Need a personalised plan?
Our ACC registered physio team in Mount Albert can assess your injury and build a tailored recovery plan. For appointments, email info@cityphysio.co.nz or call 09 972 4444.