Neck and shoulder tension is one of the most common things people mention to me at the moment.

Long hours at a desk, driving, stress, phones, laptops, poor sleep, carrying tension without realising it — it all adds up.

This week’s video came from a client request.

She spends long hours working at a desk and wanted something simple she could do during a short break without needing to get changed, lie on the floor, or do a full class.

So here’s a simple 7 minute seated practice for neck and shoulder tension.

It includes small movements, slow mobility work, and light “press and hold” actions to help ease some of the tightness that can build through the day.

One of the things I often notice with neck and shoulder tension is that people immediately try to stretch harder or force movement.

But sometimes the body responds better to slowing things down.

Small movements.
A bit of support.
A little awareness.
Allowing the muscles to work rather than constantly gripping.

That’s partly why I included some light isometric work in this practice — gently pressing the head into the hand and the hand back into the head. These kinds of actions can sometimes help the neck feel more supported and stable, especially when everything feels tight and overworked.

You can do this practice:

• At your desk

• At home

• During a work break

• Before driving home

• After long periods on a laptop

• Or anytime your shoulders start creeping up towards your ears
  
  

You don’t need any equipment.
Just a chair and a few minutes.

Sometimes these short pauses during the day can make more difference than waiting until the body is already completely exhausted.

If you try the video, notice what shifts.

Not necessarily trying to “fix” everything, but simply noticing whether the shoulders soften a little, the jaw unclenches, the breath changes, or the neck feels less guarded.

Small changes still matter.

I’d genuinely love to hear how it feels if you try it.