3 Simple Stretches to Relieve Your Desk-Job Neck Pain
(Plus 2 Bonus Moves from Our RMTs!)
Feeling that 'tech neck' creep in? Our Registered Massage Therapists share 5 simple, effective stretches you can do at your desk to relieve tension before it becomes a problem.
It’s 2:30 PM on a Tuesday. You are sitting at your desk in Tsawwassen, staring at a spreadsheet or typing out an email. You haven't moved in two hours. Suddenly, you feel it—that familiar, nagging ache creeping up the base of your neck and settling into your shoulders. You roll your head, trying to crack the stiffness away, but the relief is fleeting.
If this sounds like you, you are not alone. In our modern, digital-first world, "Tech Neck" (or text neck) has become one of the most common complaints we treat here at Monument Health Canada. Whether you are working from a home office in South Delta or commuting to a corporate desk job, the result is often the same: poor posture leading to chronic discomfort.
While we always recommend a visit to a Registered Massage Therapist (RMT) or a physiotherapist to address underlying issues, the good news is that you have the power to mitigate this pain right now.
In this guide, the team at Monument Health breaks down exactly why your neck hurts, how to fix your workstation, and the definitive stretches to get you through the workday pain-free.
The "Tech Neck" Epidemic: Why Your Neck Hurts
Before we dive into the stretches, it is helpful to understand why you are in pain. Understanding the mechanics of your body is the first step toward credible, long-term relief.
Your head weighs approximately 10 to 12 pounds. When your ears are aligned over your shoulders, your cervical spine (neck) handles this weight efficiently. However, for every inch you tilt your head forward—like when you lean in to read a monitor or look down at a smartphone—the load on your neck muscles doubles. By the time you are looking down at a 45-degree angle, your neck is supporting roughly 50 to 60 pounds of pressure.
Imagine holding a bowling ball close to your chest. It’s manageable. Now, imagine holding that same bowling ball with your arm fully extended in front of you. Your arm would tire within seconds. That is exactly what your neck muscles (specifically the Upper Trapezius and Levator Scapulae) are doing all day long while you sit at your desk.
The South Delta Lifestyle factor
Living in Tsawwassen offers us a beautiful, active lifestyle—from walking the dyke to golfing at Kings Links. However, if you spend 8 hours a day compressing your cervical spine, you might find that your weekend activities are hindered by stiffness or tension headaches.
At Monument Health, our goal is to bridge the gap between your workday and your active life. We want you moving pain-free, whether you are typing a report or paddleboarding at Centennial Beach.
The 5 Essential Stretches (Approved by Monument Health RMTs)
While the title promises three stretches, our RMT team insisted we include two "bonus" moves because the neck and shoulders are intrinsically linked. You cannot fully relax the neck without addressing the chest and upper back.
Safety Note: These stretches should feel like a gentle pull, not sharp pain. If you experience sharp pain or numbness, stop immediately and consider booking a physiotherapy assessment at our Tsawwassen clinic.
1. The Upper Trapezius Stretch (The Ear-to-Shoulder)
The upper traps are the muscles that run from the base of your skull out to your shoulders. They are the first to tighten up when you are stressed or hunching.
How to do it:
Sit tall in your chair with your feet flat on the floor.
Take your right hand and place it essentially behind your back (or hold the bottom of your chair seat) to anchor your right shoulder down.
Gently drop your left ear toward your left shoulder.
For a deeper stretch, place your left hand on top of your head and apply the lightest possible pressure (do not yank).
Duration: Hold for 30 seconds.
Why it works: This lengthens the muscle fibers that get shortened when you unintentionally shrug your shoulders while typing.
2. The Levator Scapulae Stretch (The Armpit Sniffer)
It has a funny nickname, but this is often cited by our South Delta patients as the "money stretch." The Levator Scapulae is responsible for lifting your shoulder blade; when it's tight, it creates that burning knot right at the angle of your neck and shoulder.
How to do it:
Raise your right arm and place your hand on your right shoulder blade (elbow pointing up).
Turn your nose about 45 degrees toward your left armpit.
Use your left hand to gently pull your head down, as if looking into your pocket or sniffing your armpit.
Keep your spine straight; don't round your back.
Duration: Hold for 30 seconds on each side.
Why it works: This targets the specific muscle connection point that causes "stiff neck" syndrome, allowing for better rotation.
3. The Chin Tuck (The Double Chin)
This isn't the most flattering pose, but it is arguably the most important for reversing "forward head posture."
How to do it:
Sit upright and look straight ahead.
Without tilting your head up or down, draw your head backward as if you are trying to make a double chin.
Imagine a string pulling the crown of your head toward the ceiling.
You should feel a gentle pull at the very base of your skull (suboccipital muscles).
Duration: Hold for 5 seconds, release, and repeat 10 times.
Why it works: This strengthens the deep neck flexors—the muscles that hold your head up—which often become weak and overstretched in desk workers.
4. The Doorway Chest Opener (Pectoralis Stretch)
Why stretch the chest for neck pain? Because tight chest muscles pull your shoulders forward, which forces your neck to extend forward to compensate. You cannot fix the neck without opening the chest.
How to do it:
Find a doorway (or a corner of a wall).
Place your forearms on the doorframe at a 90-degree angle (cactus arms).
Step one foot through the doorway gently until you feel a stretch across the front of your chest.
Keep your head up; don't let it jut forward.
Duration: Hold for 30 to 45 seconds.
Why it works: By loosening the pectorals, your shoulders naturally sit further back, taking the tension off your cervical spine.
5. Thoracic Extension (The Reverse Hunch)
Desk work forces us into a "C" shape. This move reverses that curve.
How to do it:
Interlace your fingers behind your head.
Gently lean back over the top of your chair (ensure your chair is stable!).
Open your elbows wide and look up toward the ceiling.
Inhale deeply to expand your rib cage.
Duration: Hold for 10 seconds, repeat 3 times.
Why it works: Mobilizing the thoracic spine (upper back) relieves pressure on the neck. If your upper back is stiff, your neck has to work overtime to move your head.
Beyond the Stretch: Ergonomics and Prevention
Stretching is fantastic for symptom relief, but at Monument Health, we believe in treating the root cause. If you stretch for 5 minutes but sit poorly for the other 475 minutes of your workday, the pain will return.
Here are three quick ergonomic tips from our Physiotherapy team in Tsawwassen:
1. The Monitor Rule: The top third of your computer screen should be at eye level. If you are looking down at a laptop on a desk, you are straining your neck. Use a laptop stand or a stack of books to raise it up, and invest in an external keyboard and mouse.
2. The 90-90-90 Rule: When sitting, your elbows should be at 90 degrees, your hips at 90 degrees, and your knees at 90 degrees. Your feet must be flat on the floor. If your feet dangle, your lower back strain will eventually travel up the kinetic chain to your neck.
3. The 20-20-20 Rule: To prevent eye strain (which causes you to lean forward), every 20 minutes, look at something 20 feet away for 20 seconds.
When Stretching Isn't Enough: The Role of Physiotherapy and RMT
While these stretches are effective for maintenance, they are not a cure-all for chronic conditions or acute injuries. If you have been dealing with neck pain for more than a few weeks, or if the pain is accompanied by headaches, dizziness, or tingling in the arms, it is time to seek professional help.
This is where Monument Health Canada steps in. Located conveniently in South Delta, we offer a multidisciplinary approach to wellness.
How Physiotherapy Helps
A physiotherapist does more than just give you exercises. At our clinic, we perform a comprehensive assessment to determine if your neck pain is muscular, joint-related, or nerve-related. We use manual therapy techniques to mobilize stiff joints in the cervical and thoracic spine, ensuring that your neck can move properly before we ask you to strengthen it.
Physiotherapy is particularly vital if you have a history of whiplash, concussions, or arthritis. We don't just treat the pain; we re-train your body to move efficiently.
How RMT Helps
Massage Therapy is the perfect complement to the desk-job lifestyle. Our RMTs work deeply into the muscle tissue to break down adhesions (knots) and improve blood flow to oxygen-starved muscles. Regular massage therapy helps reset the resting tension of your muscles. Think of it as hitting the "reset" button on your stress levels.
Many of our Tsawwassen clients find that a combination of both modalities works best: RMT to relax the soft tissue, and physiotherapy to strengthen and align the structure.
Your Daily Routine for a Pain-Free Workday
Building a habit is hard. We recommend "habit stacking." Try associating these stretches with a specific trigger in your workday:
The Coffee Break Stretch: Every time you wait for the kettle or coffee machine, do the Pectoral Doorway Stretch.
The "Send" Stretch: Every time you hit "send" on a long email, do a Chin Tuck.
The Hourly Reset: Set a timer on your phone. When it goes off, stand up and do the Upper Trap Stretch.
Small, consistent micro-movements are infinitely better than one giant workout once a week.
In Conclusion: Take Care of Your Neck, South Delta!
You only get one spine. In the beautiful community of Tsawwassen and South Delta, we want you to be able to enjoy everything our region has to offer—from sunset walks at the beach to vigorous bike rides—without being held back by preventable neck pain.
Try incorporating these 5 simple stretches into your daily routine starting today. Your neck will thank you.
However, if you are finding that the stiffness persists, or if you want a personalized assessment of your posture and musculoskeletal health, the team at Monument Health is here to help. We are passionate about keeping our community moving, healthy, and pain-free.
Ready to banish Tech Neck for good?
Don't let desk pain dictate your life.
If you are in Tsawwassen or South Delta, book an appointment with our experienced Physiotherapy or Registered Massage Therapy team today. Let us help you build a stronger, more resilient body.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional, such as a Physiotherapist or RMT at Monument Health, before starting any new exercise routine, especially if you have pre-existing conditions.