BY: NATALIE BEYER
It’s 4pm.
Your eyes are tired. Your shoulders have slowly crept up toward your ears. Your neck feels stiff in that very specific “I’ve been at a computer all day” way.
Before you reach for another coffee or start mentally checking out for the day, try this instead: a seated lateral neck stretch. It takes less than a minute, can be done right at your desk, and targets the exact muscles that tend to tighten after hours of sitting.
Why Your Neck and Shoulders Feel So Tight by 4pm
Desk work asks a lot of the neck and shoulders. Long periods of sitting, subtle forward head posture, and stress can overload the muscles along the sides of the neck and the upper trapezius (the muscles that run from your neck to your shoulders).
By the end of the day, those muscles are usually working overtime—and they’re ready for a break.
How to Do This Seated Lateral Neck Stretch
This stretch is done seated, making it easy to fit into your workday.
- Sit tall in your chair
Place both feet flat on the floor and lengthen through your spine. Let your shoulders relax.
- Anchor one hand under your sit bone
If you’re stretching the right side of your neck, take your right hand and place it under your bum (palm facing up). This helps gently anchor the shoulder down, increasing the stretch through the upper trapezius.
- Gently tilt your head to the opposite side
Slowly bring your left ear toward your left shoulder. Move with control and stop when you feel a stretch along the right side of your neck and shoulder.
- Hold and breathe
Stay here for 20–30 seconds. Take slow, steady breaths and allow your shoulder to stay heavy and relaxed.
- Optional: deepen the stretch
If it feels good, you can place your left hand lightly on the top of your head for a bit of extra weight. Avoid pulling, gentle pressure is plenty.
- Switch sides
Bring your head back to center, then repeat on the other side.
What to Pay Attention To
- Shoulder stays down: The hand under your bum helps prevent the shoulder from lifting toward your ear.
- No forcing: You should feel a stretch, not pain.
- Relax your jaw and breath: Tension likes to hide there too.
Why This Is a Perfect End-of-Day Stretch
At 4pm, your body needs release. This stretch:
- Targets the neck and upper trapezius muscles
- Helps undo hours of desk posture
- Brings a sense of calm before wrapping up your workday
It’s a small movement, but it can make a big difference in how you feel heading into the evening.
Make It Your 4pm Ritual
Set a daily reminder. Do one side, then the other. Less than a minute total.
Visit your local StretchLab studio this week after work to realign your body and start moving better.
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