Move · Videos · Stretching · 10 min

10-Minute Desk Stretches for Neck and Back

10-Minute Desk Stretches for Neck and Back — video by Dare To Be Active with Dr. LA Thoma Gustin Play · 10:05

Video by Dare To Be Active with Dr. LA Thoma Gustin on YouTube · Open on YouTube

A physical therapist leads seven 30-second moves you can do in your desk chair: chin tucks, a base-of-skull stretch, upper trap stretch, shoulder-blade squeezes, seated back extension, gentle nerve glides and a rotated low-back stretch. Easy to split up through the workday.

  • 10 min
  • Beginner
  • Low impact (no jumping)
  • chair
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Step by step 7

Tap a time to watch that step in the video.

  1. Chin tucks: slide your head straight back as if off a tray, making a double chin; 30 seconds. 0:54
  2. Base-of-skull stretch: hold the chin tuck and nod your chin towards your chest, angling a little to each side. 1:45
  3. Upper trap stretch: hold the chair and tilt your head away, ear to shoulder (or skip the chair); each side. 2:20
  4. Shoulder-blade squeezes: palms up, open your chest and draw your shoulder blades together and slightly down. 3:41
  5. Seated back extension: hands behind your head or arms overhead, gently arch backwards in the chair. 4:38
  6. Nerve glides: arm out as if holding a tray, then move arm and head gently apart; ease off if tingling lingers. 5:43
  7. Rotated low-back stretch: turn to one side, anchor on the desk or chair, then round and arch; each side. 7:37

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Slide your head straight back as if off a tray to make a double chin
  • Squeeze your shoulder blades together and slightly down with palms up
  • Keep nerve glides gentle and ease off if you feel lasting tingling

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveschin tucks, neck and upper trap stretches
  • Shoulders movesshoulder blade squeezes, nerve glide
  • Upper back movesscapular squeezes, thoracic extension
  • Lower back movesseated rotation with bend and arch

Easier option from the coach: Nerve glide with head only or arm only; hands behind head for the back arch

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Dare To Be Active with Dr. LA Thoma Gustin; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety