Neck & shoulder reset
Free, guided relief for a stiff neck and tight shoulders — the screen-stiff, tech-neck ache you feel right now. Everything is done seated, with no floor, mat or equipment, so you can run a 3-minute reset between meetings. The app names each stretch, holds it for the 20–30 seconds where tension releases, and switches sides for you. Press start and unclench.
Want a quick win? Press start on the right — or browse the full library below.
The session library
Every routine opens a guided session, ready to start, and all of them are done seated. Stiff right now? The 3-minute desk resetis the quick fix. Headache building, hunched from screens, or winding down for bed? There's a routine for each.
Recovery
Unwind, release tension, and reset- 3-minute desk reset≈ 4 min
Quick relief for a stiff neck and tight shoulders, done seated at your desk.
5 moves · RecoveryStart - Tension-headache relief≈ 5 min
Ease the neck and shoulder tension behind a tension headache.
5 moves · RecoveryStart - Upper-trap & levator release≈ 4 min
Target the two muscles most responsible for tech-neck ache.
4 moves · RecoveryStart - Posture neck reset≈ 4 min
Undo forward-head posture: stretch the front, wake up the back.
5 moves · RecoveryStart - Pre-sleep neck & shoulder≈ 5 min
Release the day's neck and shoulder tension before bed.
5 moves · RecoveryStart
Seated relief that holds you to the hold
People bail a neck stretch at six or eight seconds — long before the tension lets go. A guided hold keeps you in it for the 20 to 30 seconds where the release actually happens, and the side-switch beat guarantees you do both sides. Everything is seated and unobtrusive, so it works at your desk without anyone noticing.
Move slowly and let gravity do the work — never crank your neck. Stretching gives reliable short-term relief, but if neck pain is persistent, the durable fix is your desk setup and screen height, not just stretching. And stop for any pain, numbness or tingling down the arm, or dizziness — that's a clinician's job, not a stretch's. Headache settling in? Pair a reset with box breathing.
Frequently asked questions
What are the best neck stretches at a desk?
- Gentle holds for the upper traps and the levator scapulae — the muscles from the neck to the shoulder blade — plus a chin tuck and shoulder rolls. These routines guide all of them, seated, in a few minutes.
Why does my neck hurt at a desk?
- Long hours looking at a screen often leave the head drifting forward, which loads the neck and upper-back muscles and leaves them tight and achy. Movement breaks and a better screen height help most.
Is it safe to stretch a sore neck?
- Gentle, slow holds are usually fine and often help. Stop and see a clinician if you get pain, numbness, tingling or weakness radiating down your arm or into your hand, or any dizziness — those are not desk stiffness.
How long does it take?
- The desk reset runs three minutes; the others run five to eight. You can do any of them seated, between tasks, without leaving your chair.
Gear we recommend
Optional kit for a tight neck and shoulders — a massage gun for the surrounding muscles. We may earn a commission on purchases made through these links.
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Rankings to explore
Disclaimer. These guided sessions are low intensity and intended for healthy adults, but they are not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.