Five exercises for a desk-bound neck
Two minutes, twice a day, no equipment. From Tom's Tuesday clinic.
Tom Adeyemi
Lead physiotherapist
Two minutes, twice a day, no equipment. These come from Tom’s Tuesday clinic and they work if you do them.
1. Chin tucks
Sit tall. Draw your chin straight back as if making a double chin. Hold for five seconds. Ten times.
2. Shoulder rolls
Roll your shoulders up, back and down, slowly. Ten times.
3. Side bends
Tilt your ear towards your shoulder until you feel a stretch. Hold for twenty seconds each side.
4. Rotations
Turn your head slowly to look over each shoulder. Five each way.
5. Upper back extension
Hands behind your head, lean back over the top of your chair. Hold for five seconds. Five times. Then stand up and walk somewhere.
Related service
Physiotherapy
Backs, knees and shoulders. Hands-on treatment and exercises that fit your week.
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Written by
Tom Adeyemi
Tom treats backs, knees and shoulders, and runs the Tuesday back pain clinic.
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