Physio · Desk Neck
Desk Neck
Sound familiar?
Hours of leaning toward a monitor and looking down at a phone pull your head forward and round your shoulders. By the end of the workday your neck aches, your upper traps feel like rope, and headaches can creep in from the base of the skull.
What helps
Two things: undo the forward-head posture with chin tucks and shoulder-blade work, and break up long sitting with short movement snacks. Strengthening the muscles between your shoulder blades makes the good posture the easy posture.
The exercises
Physio
Chin Tuck
The single best drill for forward-head desk posture: a small glide of the head straight back that re-trains the deep neck muscles that keep your head stacked over your shoulders.
Physio
Wall Angel
A slow snow-angel motion against a wall that opens the chest, mobilizes the shoulders, and strengthens the postural muscles between the shoulder blades.
Physio
Prone Y-Raise
Lying face down and lifting the arms into a Y position strengthens the lower trapezius - the underworked muscle that pulls your shoulders back out of desk slouch.
Not medical advice
These exercises are general education for common aches, not a diagnosis. Start gently, stop anything that causes sharp pain, and see a doctor or physiotherapist if pain is severe, worsening, or hangs around for more than a couple of weeks.