​Office chair got you twisted? These 7 stretches can fix that​

That stiffness on the side of your neck? This one’s for that.
How to do it: Sit upright. Let your right ear fall gently toward your right shoulder (no forcing). For a deeper stretch, use your right hand to gently pull your head closer to your shoulder. Hold for 20–30 seconds, then switch sides.
Why it helps: It targets your upper traps and sternocleidomastoid muscles (yes, that's a real word), which get super tight from looking at screens all day.

Originally a yoga pose, this adapted version can be done sitting.
How to do it: Sit upright with feet flat on the ground. Reach your right arm across your chest and down toward your left side, as if you’re threading it through an invisible hole. You’ll feel a twist and stretch in your upper back and shoulder. Hold for 30 seconds, then switch.
Why it helps: It opens up the rear delts and rhomboids—those postural muscles that get stiff when you hunch forward for too long.

This one's oddly satisfying, especially when your shoulders feel stuck.
How to do it: Sit or stand against a wall with your back flat and arms in a "goal post" shape—elbows at shoulder height, hands up. Try to keep your hands, elbows, and back in contact with the wall as you slowly raise and lower your arms like snow angels. Repeat 10 times.
Why it helps: It strengthens your postural muscles while improving shoulder mobility. Bonus: it reverses that chest-caving, hunchback-of-the-office look.

Your chest muscles are probably tight from typing all day—this stretch opens things up.
How to do it:
Stand tall and clasp your hands behind your back. Straighten your arms and gently lift them while pulling your shoulder blades together. Open your chest. Hold for 30 seconds.
Why it helps:
It counters the forward slump we all fall into. Plus, it just feels amazing.

Set a stretch timer for every 2 hours.
Add one move before your lunch break.
Pair stretches with music or a podcast.
Turn it into a mini movement break, not a chore.
Your body will thank you, your shoulders will sigh with relief, and your brain will get a nice boost too. So the next time your office chair turns into a medieval torture device, just remember: a few small moves can make a huge difference.
Now get up, stretch it out, and save your shoulders—one roll at a time.
Disclaimer:The stretches and tips provided in this article are for general informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your doctor, physiotherapist, or a qualified healthcare provider before beginning any new exercise routine, especially if you have existing injuries or chronic pain. Stop immediately if you feel sharp or unusual discomfort during any stretch. Listen to your body and seek expert guidance when in doubt about your physical condition.