Hello — if you’ve just come away from a marathon of back-to-back video calls, I see you. I’ve spent many workdays glued to a laptop, shoulders climbed near my ears and neck tight as a coiled spring. Over time I learned that a few intentional, gentle movements scattered through the day make a big difference — not only in how my neck and shoulders feel, but in my mood and clarity too. Below I’m sharing a simple, evidence-informed mobility routine I use after long remote meetings, along with practical tips to slot it into a busy day.
Why gentle mobility helps
Sitting for long periods — often leaning forward toward the screen — shortens the front of the chest and neck, and over-activates the muscles at the back of the neck and top of the shoulders. That imbalance creates stiffness, limited movement and sometimes tension headaches. Gentle mobility reintroduces movement into tight joints, improves circulation, and helps reset your nervous system. I aim for practices that feel restorative, not taxing: think slow, mindful movement rather than strenuous exercise.
When to do this routine
I like to do this sequence right after a long meeting while I’m still at my desk, or during the first break if I have several calls to manage. It takes 6–10 minutes and can be repeated every 60–90 minutes on heavy meeting days. The goal is frequency and consistency rather than a single long session.
Before you start — quick checks
Take a moment to scan your body. If anything feels sharp or pins-and-needles, pause and consider seeking professional advice before continuing. Otherwise, have a chair (preferably with a straight back), a small towel or scarf, and a water bottle nearby. I often keep a soft tennis ball or massage ball in my desk drawer for an optional self-release at the end.
The routine — gentle mobility for neck and shoulders
Move slowly. Breathe naturally, allowing an exhale to accompany the end of each movement. Aim for 6–10 breaths per exercise when I say “hold,” and repeat each movement 2–4 times according to how you feel.
Sit tall with both feet on the floor. Place one hand on your belly, the other resting lightly on the chest. Inhale through your nose, feeling the belly expand. As you exhale, gently draw your shoulders down and back — imagine sliding your shoulder blades toward each other and down into your back pockets. Hold that relaxed position for 3–5 breaths, then release. Repeat 3 times.
Keeping your chin level, nod your head slowly as if saying “yes.” Aim for 6–8 slow repetitions. Think of the movement happening at the base of the skull rather than jutting the chin forward. This helps mobilize the upper cervical spine and relieves stiffness in the front of the neck.
Turn your head slowly to the right with an exhale, pause for 2–3 breaths, then return to center with an inhale. Repeat on the left. Keep shoulders relaxed and avoid forcing the range. Do 2–3 times each side.
Drop your right ear toward the right shoulder without lifting the shoulder. If that’s easy, add a very light downward pressure with your right hand on the left side of your head. Breathe into the left side of the neck and hold for 4–6 slow breaths, then switch sides. Repeat once more each side.
Inhale and lift both shoulders up toward your ears, then exhale as you sweep them back and down, squeezing the shoulder blades gently together at the end of the movement. Perform 8–10 slow rolls, focusing on smooth movement rather than speed.
Sit tall. Bring your right hand behind your head, left hand on the outer right knee. On an exhale, gently rotate and thread your right elbow toward the left knee, opening the right shoulder. Hold 3–4 breaths and return to center. Repeat on the other side. This creates lateral rotation and gentle thoracic mobility.
Sit sideways on a chair so one shoulder is near the chair back. Place the same-side hand on the chair back and gently press the chest forward while rotating slightly away to open the front shoulder and chest. Hold 4–6 breaths, switch sides. If you have a doorway handy, a doorframe chest stretch works beautifully too.
Using your fingertips, trace small, soft circles along the muscle that runs from behind your ear to the top of your shoulder (upper trapezius). Keep the pressure gentle—enough to feel, not to hurt. I sometimes use a little warming balm (like a mentholated rub) or a magnesium spray if my shoulders feel particularly knotted.
Desk setup and habits that support neck and shoulder health
Mobility helps, but preventing tightness in the first place makes a bigger difference long term. These are the practical tweaks I’ve adopted:
When to pause or modify
If any movement causes sharp pain, tingling, numbness, or dizziness, stop and check with a physiotherapist or GP. Also, if you have a known spinal condition (e.g., cervical radiculopathy), consult a clinician for tailored guidance. For most of us with routine tension, gentler ranges and slow paced movements are safer and more effective than trying to “crack” stiffness with force.
Extras I use on tough days
When my tension is stubborn, I sometimes add one of these:
How to make this a sustainable habit
The trick that worked for me was pairing the routine with an existing cue: “after every long call, do 6 minutes.” I keep the steps on a sticky note on my monitor and set calendar reminders for back-to-back meeting days. Start with once or twice a day and build up. Celebrate the small wins — less neck tension, fewer headaches, and a clearer mind are great feedback.
I hope this feels doable and kind to your body. If you’d like, I can create a printable checklist or a short audio guide you can play between calls — just tell me which you prefer.
