Neck pain is one of the most frequent complaints we hear from office-based clients in Hitchin. Whether you work from home or in an office, long hours at a desk can lead to tension, reduced mobility, and postural strain.
At Physio Three Sixty, we’ve helped hundreds of local desk workers find lasting relief. Based at 17A Hermitage Road, Hitchin, our clinic specialises in physiotherapy, acupuncture, and postural rehab — and our team is CSP-accredited with over 15 years of clinical experience.
This guide outlines five practical, physiotherapist-approved stretches that you can do at your desk or during breaks to reduce neck pain and improve mobility.
What Causes Neck Pain in Office Workers?
Prolonged Static Postures
Holding your head in a forward or downward position for long periods creates muscular fatigue and joint stiffness, particularly in the:
✓ Upper trapezius
✓ Levator scapulae
✓ Cervical facet joints
Poor Desk Ergonomics
Common culprits include:
✓ Monitors set too low or off-centre
✓ Chairs without lumbar or upper back support
✓ Laptops without separate keyboards
Stress & Reduced Movement
Mental tension can lead to elevated shoulders and shallow breathing — increasing muscle tension in the neck and upper back.
Five Simple Stretches to Prevent Neck Pain
Note: These stretches are suitable for most desk workers, but if you have an injury or medical condition, please seek personalised advice from a physiotherapist first.
1. Upper Trapezius Stretch
Target area: Side of the neck and top of the shoulders
Instructions:
✓ Sit tall in your chair
✓ Gently tilt your head to one side (ear toward shoulder)
✓ Use your hand to apply light pressure
✓ Hold for 20–30 seconds, repeat on both sides
This helps relieve tightness from prolonged mouse or keyboard use.
2. Levator Scapulae Stretch
Target area: Back of the neck and shoulder blade
Instructions:
✓ Sit or stand tall
✓ Turn your head 45° toward one armpit
✓ Tuck your chin slightly and gently pull your head downward
✓ Hold for 20-30 seconds, repeat on both sides
Useful after long phone calls or screen-focused tasks.
3. Chin Tucks
Target area: Deep neck flexors and postural alignment
Instructions:
✓ Sit upright, shoulders relaxed
✓ Gently draw your chin straight back (like making a “double chin”)
✓ Hold for 5 seconds, repeat 10 times
This counteracts forward head posture — a major contributor to desk-related neck pain.
4. Shoulder Rolls
Target area: Upper traps, deltoids, and thoracic mobility
Instructions:
✓ Sit or stand
✓ Roll your shoulders up, back, and down in a slow circular motion
✓ Repeat 10–15 times
A great movement break during long calls or meetings.
5. Wall Angels
Target area: Mid-back, and shoulder mobility
Instructions:
✓ Stand with your back flat against a wall
✓ Raise arms like a goalpost, elbows and hands touching the wall
✓ Slowly raise and lower your arms, keeping contact
✓ Perform 10 controlled reps
Strengthens postural muscles and improves overhead mobility.
Building Good Habits for Lasting Neck Health
Movement Is Medicine
Even the best stretch routine won’t help if you stay seated all day. Aim to:
✓ Stand every 30–45 minutes
✓ Walk during calls where possible
✓ Alternate between sitting and standing if you use a sit-stand desk
Check Your Desk Setup
Our physiotherapists can advise on ergonomics, but start with:
✓ Monitor at eye level, directly in front
✓ Feet flat on the floor or footrest
✓ Elbows at 90°, wrists neutral
Consider Regular Physiotherapy
Persistent stiffness, recurring headaches, or tingling in the arms may require further assessment. At Physio Three Sixty, we treat postural neck pain with a combination of:
✓ Manual therapy
✓ Exercise prescription
✓ Acupuncture (where appropriate)
✓ Ergonomic education
Local Support in Hitchin for Desk-Related Neck Pain
Our Hitchin clinic is located just minutes from Hitchin Market and the town centre, offering flexible appointment times including evenings.
If you’re working from home or spending long hours at a screen, don’t ignore early signs of discomfort — it’s much easier to prevent chronic pain than to fix it later.
📍 Address: 17A Hermitage Road, Hitchin, SG5 1BT
📞 Phone: 01462 431 033
📧 Email: info@physiothreesixty.co.uk
Book Your Consultation Today
Whether you’re working from a kitchen table or a modern office setup, neck pain is not something to ignore. Our CSP-accredited physiotherapists will assess your posture, mobility, and muscle balance to create a plan that gets you moving again.
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