13 Effective Neck Exercises You Can Do At Your Workplace

If you feel uncomfortable in your neck then, there is a pain in your neck. So Neck exercises play an important role in everyone’s life. Due to this, you didn’t feel alone. Neck pain is very common, with almost one in three persons affected by it in a year. It is mandatory to neck pain relief exercises include in our day-to-day routine.

While assisting your kids with their homework do neck fat exercises, cooking dinner, taking care of your dog and all that shuttle leaves very little time to get in your workout. 

It should be obvious that you should wake up very early to go to the gym before you have your shower and leave for work and do neck exercises at home.

Table of contents

So here are some Neck revealing exercises you must do to get rid of Neck Tension. Neck pain is responsible for various other problems.

1. Relieving Neck Tension

 Neck Exercises
Neck Exercises

Before doing any exercise make sure you get rid of some of the tension that’s gathered from a long time sitting at your desk. By doing this, yoga gives rest to your neck and shoulders and will allow you to keep away from any kind of neck pain in the evening or later by taking the strain off your muscles. These come in workplace exercises.

Despite how simple these moves look, they are worthwhile and involve no pain.

2. Wrist Stretches

Neck exercises at home

Particularly very helpful for people who tend to use the computer a lot, this wrist stretches help you mitigate and avoid wrist pain and other more critical conditions in the future.

Some quick ideas are just neck pain exercises. Lift your palms, stretch your arms, press your palms into one another, shake your hands to keep yourself away from tensions, or you can also try some wrist curls using water bottles as weights.

3. High Knees

Exercise for neck and shoulder pain

So usually you need some cardio. Stand up from your desk and try to get your knees as high as you can do for neck pain relief exercises.

This exercise is the same as running in place but you are focusing on accompanying your knees high. You can use your hands and tap the palms with your knees to make sure you’re doing the exercise correctly.

4. Seated Leg Raises

Neck exercises at home

With this exercise, you won’t ever have to worry about skipping these exercises.

You can do these leg and abdominal exercises even when you’re in a meeting on a conference call without people noticing isometric neck exercises.

Sit upright in your office chair. Straighten your left leg so that it is parallel to the floor and hold it in place for some seconds. Now, do the same thing with your right leg. 



5. Chair Dips

stiff neck exercises

For this exercise, you need an office chair that won’t roll away from your exercise for neck and shoulder pain.

Scoot up to the very front edge of your chair, place your legs out in front of you, and place your hands on either side of your hips, fingers pointing towards your desk the edges of the chair with both hands, and use your core and arms to lift your body up off the chair and then down so that your back goes down toward the floor. 

6. Calf Raises

Calf Raises

Using water bottles for extra weight or leaning on a chair or wall for more stability gives you neck fat exercises.

Have your hands by your side, lift up to the balls of your feet, go down, lift up again, and repeat this process while keeping your core tight. Maintain all positions for two or three seconds.

7. Water Bottle Free Weights

Neck fat exercises

For a simple, effective variant on your favorite free weight exercises, take two filled water bottles and do lateral raises, boxer drills, bicep curls you name it. Using these as weights, do overhead presses, arm curls, and other simple gym-style workouts right at your desk neck hump exercises.

8. The Leaning Plank

The Leaning Plank

This exercise requires you to get up from your desk chair. But it can be great while you’re waiting in line for the coffee machine or the microwave or in some minutes when everyone has left the conference room after a meeting of neck strengthening exercises.

9. Shadow Boxing

Shadow Boxing

Not only will this exercise raise your heart rate and bring in some cardio, but it will also be a good stress release if you had a particularly frustrating day at the office. 

Raise your fists up in front of your face in a boxing position while you’re sitting a distance from the computer by doing stiff neck exercises.

punch your fists forward in the air as if you are using a punching bag, switching back and forth from right arm to left. 

Do it properly like do this for 30 seconds. Pause and then Repeat for 30 seconds.

10. The Chest Opener

The Chest Opener

This is a fast as well as an effective stretch for anyone who experiences repeated shoulder pain and doing neck exercises at home. Sit on the edge of your chair, then place both hands behind the lower part of the neck and round this position with your elbows slowly coming in, and hold the chin down. Then, open up your chest and arms while holding your head high and squeezing your shoulder blades, and then repeat the process.

11. Lunges

Neck exercises at home

If you want a solid workout for your quads, there aren’t various exercises that beat lunges.

You have to stand with your feet halfway apart at shoulder-width length. Bring one leg to the front, and expand the other towards the back by standing on your toes.

This is your starting position Neck Exercises.

Slowly bend the knee of your front leg and forming a 90-degree angle, and slowly lunge, while also bending the other leg.

Put your complete body down, until your back knee is able to touch the ground.

12. Desk Push-Ups

Neck fat exercises

This is a very good upper body exercise. Bring your palms at the edge of your desk, and move your feet away from the desk till you are willing towards neck exercises at home.

Then, slowly lower your chest down towards the desk while breathing in, and after then push yourself back up.

13. Pretend Jump Rope

Neck exercises

This is also one more quick cardio workout that you can slide into your routine.

Stand with your feet close together, expand your forearms in the opposite directions at a low angle, and show that you’re holding jump rope neck exercises.

Make circular motions with your forearms and jump each time they come to the floor.

Final Words

Do all these Neck exercises which will really make you feel more relaxed at your workplace. Sitting at your desk for a long time makes you sick otherwise. Therefore these neck exercises make you feel extremely healthy and relaxed.


1. What are exercises that can be done at a desk?
Arm Pulses 
Arm Circles 
Desk Push-Ups
Wall Push-Ups
Chair Squats
Standing Rear Pulses
Pretend Jump Rope
Calf Raises

2. What helps in building neck muscles?
Neck flexion
Neck lateral flexion
Neck extension. 
Neck rotation.
Dumbbell shrugs.

3. How do you stay fit at a desk job?

Let’s face it
Take mini-breaks
Take advantage of lunch breaks
Stretch or move at your desk
Encourage walking meetings
Alternate between sitting and standing
Skip the elevator
Utilize your time outside of work

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