The Essential Stretch That'll Finally Help Reduce Your Neck Pain

Need quick relief from neck pain? This simple stretch from Self is discreet enough to do at your desk.


From riding full throttle in Spin class to scrolling on Snapchat while watching a Real Housewives marathon, your daily posture puts your neck in scrunched and awkward angles — and it doesn't feel good. No amount of neck pillows can undo the damage.

While it may seem nearly impossible to put down your phone or get up and move every 15 minutes at the office, there is another (doable) way to battle nagging neck pains. This simple stretch from Brynn Putnam, a former New York City Ballet dancer and founder of Refine Method in NYC, takes only a minute to do and won't cause any unwanted stares from cubemates. That is unless you want to stretch while blasting some Busta.

The "Do It at Your Desk" Neck Stretch:

  1. Start in a seated position with spine long, shoulders above your hips and away from your ears.
  2. Place one hand where the base of your skull meets the back of your neck.
  3. Lengthen your neck and slightly tuck your chin. You should feel your hand elevate as your chin tucks.
  4. Return to the starting position.
  5. Gently repeat this tuck-and-release motion for 60-second intervals throughout the day.

Why you should do it: "If you work at a computer all day long, most of your time is spent in a position where your shoulders are hunched and your chin juts forward. Most neck discomfort and tension come from spending too much time in a position that promotes forward neck posture," says Putnam.