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Stretches to do at your desk, if your neck and back are ruined

Whether you’re WFH with an inadequate set-up, or simply someone who suffers from the modern day condition of text neck, pain in the neck and back can be a universal and frustrating affliction.

To help us undo some of the damage done, alleviate some of the (physical) pain of the modern world and protect our spinal future, we asked leading pilates teacher Laura Mohi of Wild Pilates Online how we might introduce some preventative measures to our daily desk-centred routines. She shares five simple yet effective stretches you can do at or beside your desk, below.

We are also delighted to offer an exclusive offer for Ensemble Members. Laura has generously offered our members complimentary one month free access to her Wild Pilates Online studio, with 250+ on demand pilates classes and challenges, suitable for all levels. This offer will be emailed to all Ensemble Members and is valid until November 30. To find out more about our value-laden membership program, click here.

Lateral neck stretch

This will release the muscles down the side and back of the neck.

1. Reach one arm down by your side and tilt your head to the opposite shoulder. 

2. Take the other hand just above the ear and gently lower head towards shoulder. 

3. Gently tilt head forward slightly to stretch the back of the neck, hold for a few breaths and repeat on the other side.

Spine rotation 

Mobilise the spine and encourage ideal neck placement. 

1. Link your fingers together behind your head with your thumbs down your neck. 

2. Gently press your head back into your hands to ensure your head is stacked directly above your spine. Avoid the rib cage flaring, instead keep the spine straight.

3. Twist to one side and look over your shoulder slowly back to the middle and repeat on the other side, sit up taller each time you arrive back to the middle. 

Neck release 

Stretch and mobilise the muscles down the front of your neck.

1. Place your hands on top of each other at the base of your neck.

2. Take a big breath in, and on your exhale, tilt your chin upwards until you feel the stretch.

3. Gently rotate your neck from side to side, continuing to focus on your breath.

Side reach 

Lengthen the side of the body, and relieve shoulder pain.

1. Stand beside your chair, and cross your outside foot over the front of the other. 

2. Lean away from the chair and reach your outside arm up and over towards the chair. 

3. Focus on reaching the arm up and over, creating length down the side of the body. 

4. Complete 3-5 each side.

Roll down 

Mobilise the spine and improve posture.

1. Stand as tall as possible by reaching the top of your head upwards; relax your arms down by your sides. 

2. Start from the top of your head, tuck your chin in and roll down towards the ground, reaching for your feet.

3. Slowly restack the spine articulating all the way up from the base of your spine to the top of your head. Take a deep breath and repeat 3- 5 times.

Follow Laura and Wild Pilates on Instagram here

No items found.

Whether you’re WFH with an inadequate set-up, or simply someone who suffers from the modern day condition of text neck, pain in the neck and back can be a universal and frustrating affliction.

To help us undo some of the damage done, alleviate some of the (physical) pain of the modern world and protect our spinal future, we asked leading pilates teacher Laura Mohi of Wild Pilates Online how we might introduce some preventative measures to our daily desk-centred routines. She shares five simple yet effective stretches you can do at or beside your desk, below.

We are also delighted to offer an exclusive offer for Ensemble Members. Laura has generously offered our members complimentary one month free access to her Wild Pilates Online studio, with 250+ on demand pilates classes and challenges, suitable for all levels. This offer will be emailed to all Ensemble Members and is valid until November 30. To find out more about our value-laden membership program, click here.

Lateral neck stretch

This will release the muscles down the side and back of the neck.

1. Reach one arm down by your side and tilt your head to the opposite shoulder. 

2. Take the other hand just above the ear and gently lower head towards shoulder. 

3. Gently tilt head forward slightly to stretch the back of the neck, hold for a few breaths and repeat on the other side.

Spine rotation 

Mobilise the spine and encourage ideal neck placement. 

1. Link your fingers together behind your head with your thumbs down your neck. 

2. Gently press your head back into your hands to ensure your head is stacked directly above your spine. Avoid the rib cage flaring, instead keep the spine straight.

3. Twist to one side and look over your shoulder slowly back to the middle and repeat on the other side, sit up taller each time you arrive back to the middle. 

Neck release 

Stretch and mobilise the muscles down the front of your neck.

1. Place your hands on top of each other at the base of your neck.

2. Take a big breath in, and on your exhale, tilt your chin upwards until you feel the stretch.

3. Gently rotate your neck from side to side, continuing to focus on your breath.

Side reach 

Lengthen the side of the body, and relieve shoulder pain.

1. Stand beside your chair, and cross your outside foot over the front of the other. 

2. Lean away from the chair and reach your outside arm up and over towards the chair. 

3. Focus on reaching the arm up and over, creating length down the side of the body. 

4. Complete 3-5 each side.

Roll down 

Mobilise the spine and improve posture.

1. Stand as tall as possible by reaching the top of your head upwards; relax your arms down by your sides. 

2. Start from the top of your head, tuck your chin in and roll down towards the ground, reaching for your feet.

3. Slowly restack the spine articulating all the way up from the base of your spine to the top of your head. Take a deep breath and repeat 3- 5 times.

Follow Laura and Wild Pilates on Instagram here

Creativity, evocative visual storytelling and good journalism come at a price. Support our work and join the Ensemble membership program
No items found.

Stretches to do at your desk, if your neck and back are ruined

Whether you’re WFH with an inadequate set-up, or simply someone who suffers from the modern day condition of text neck, pain in the neck and back can be a universal and frustrating affliction.

To help us undo some of the damage done, alleviate some of the (physical) pain of the modern world and protect our spinal future, we asked leading pilates teacher Laura Mohi of Wild Pilates Online how we might introduce some preventative measures to our daily desk-centred routines. She shares five simple yet effective stretches you can do at or beside your desk, below.

We are also delighted to offer an exclusive offer for Ensemble Members. Laura has generously offered our members complimentary one month free access to her Wild Pilates Online studio, with 250+ on demand pilates classes and challenges, suitable for all levels. This offer will be emailed to all Ensemble Members and is valid until November 30. To find out more about our value-laden membership program, click here.

Lateral neck stretch

This will release the muscles down the side and back of the neck.

1. Reach one arm down by your side and tilt your head to the opposite shoulder. 

2. Take the other hand just above the ear and gently lower head towards shoulder. 

3. Gently tilt head forward slightly to stretch the back of the neck, hold for a few breaths and repeat on the other side.

Spine rotation 

Mobilise the spine and encourage ideal neck placement. 

1. Link your fingers together behind your head with your thumbs down your neck. 

2. Gently press your head back into your hands to ensure your head is stacked directly above your spine. Avoid the rib cage flaring, instead keep the spine straight.

3. Twist to one side and look over your shoulder slowly back to the middle and repeat on the other side, sit up taller each time you arrive back to the middle. 

Neck release 

Stretch and mobilise the muscles down the front of your neck.

1. Place your hands on top of each other at the base of your neck.

2. Take a big breath in, and on your exhale, tilt your chin upwards until you feel the stretch.

3. Gently rotate your neck from side to side, continuing to focus on your breath.

Side reach 

Lengthen the side of the body, and relieve shoulder pain.

1. Stand beside your chair, and cross your outside foot over the front of the other. 

2. Lean away from the chair and reach your outside arm up and over towards the chair. 

3. Focus on reaching the arm up and over, creating length down the side of the body. 

4. Complete 3-5 each side.

Roll down 

Mobilise the spine and improve posture.

1. Stand as tall as possible by reaching the top of your head upwards; relax your arms down by your sides. 

2. Start from the top of your head, tuck your chin in and roll down towards the ground, reaching for your feet.

3. Slowly restack the spine articulating all the way up from the base of your spine to the top of your head. Take a deep breath and repeat 3- 5 times.

Follow Laura and Wild Pilates on Instagram here

Creativity, evocative visual storytelling and good journalism come at a price. Support our work and join the Ensemble membership program
No items found.

Stretches to do at your desk, if your neck and back are ruined

Whether you’re WFH with an inadequate set-up, or simply someone who suffers from the modern day condition of text neck, pain in the neck and back can be a universal and frustrating affliction.

To help us undo some of the damage done, alleviate some of the (physical) pain of the modern world and protect our spinal future, we asked leading pilates teacher Laura Mohi of Wild Pilates Online how we might introduce some preventative measures to our daily desk-centred routines. She shares five simple yet effective stretches you can do at or beside your desk, below.

We are also delighted to offer an exclusive offer for Ensemble Members. Laura has generously offered our members complimentary one month free access to her Wild Pilates Online studio, with 250+ on demand pilates classes and challenges, suitable for all levels. This offer will be emailed to all Ensemble Members and is valid until November 30. To find out more about our value-laden membership program, click here.

Lateral neck stretch

This will release the muscles down the side and back of the neck.

1. Reach one arm down by your side and tilt your head to the opposite shoulder. 

2. Take the other hand just above the ear and gently lower head towards shoulder. 

3. Gently tilt head forward slightly to stretch the back of the neck, hold for a few breaths and repeat on the other side.

Spine rotation 

Mobilise the spine and encourage ideal neck placement. 

1. Link your fingers together behind your head with your thumbs down your neck. 

2. Gently press your head back into your hands to ensure your head is stacked directly above your spine. Avoid the rib cage flaring, instead keep the spine straight.

3. Twist to one side and look over your shoulder slowly back to the middle and repeat on the other side, sit up taller each time you arrive back to the middle. 

Neck release 

Stretch and mobilise the muscles down the front of your neck.

1. Place your hands on top of each other at the base of your neck.

2. Take a big breath in, and on your exhale, tilt your chin upwards until you feel the stretch.

3. Gently rotate your neck from side to side, continuing to focus on your breath.

Side reach 

Lengthen the side of the body, and relieve shoulder pain.

1. Stand beside your chair, and cross your outside foot over the front of the other. 

2. Lean away from the chair and reach your outside arm up and over towards the chair. 

3. Focus on reaching the arm up and over, creating length down the side of the body. 

4. Complete 3-5 each side.

Roll down 

Mobilise the spine and improve posture.

1. Stand as tall as possible by reaching the top of your head upwards; relax your arms down by your sides. 

2. Start from the top of your head, tuck your chin in and roll down towards the ground, reaching for your feet.

3. Slowly restack the spine articulating all the way up from the base of your spine to the top of your head. Take a deep breath and repeat 3- 5 times.

Follow Laura and Wild Pilates on Instagram here

Creativity, evocative visual storytelling and good journalism come at a price. Support our work and join the Ensemble membership program
No items found.

Whether you’re WFH with an inadequate set-up, or simply someone who suffers from the modern day condition of text neck, pain in the neck and back can be a universal and frustrating affliction.

To help us undo some of the damage done, alleviate some of the (physical) pain of the modern world and protect our spinal future, we asked leading pilates teacher Laura Mohi of Wild Pilates Online how we might introduce some preventative measures to our daily desk-centred routines. She shares five simple yet effective stretches you can do at or beside your desk, below.

We are also delighted to offer an exclusive offer for Ensemble Members. Laura has generously offered our members complimentary one month free access to her Wild Pilates Online studio, with 250+ on demand pilates classes and challenges, suitable for all levels. This offer will be emailed to all Ensemble Members and is valid until November 30. To find out more about our value-laden membership program, click here.

Lateral neck stretch

This will release the muscles down the side and back of the neck.

1. Reach one arm down by your side and tilt your head to the opposite shoulder. 

2. Take the other hand just above the ear and gently lower head towards shoulder. 

3. Gently tilt head forward slightly to stretch the back of the neck, hold for a few breaths and repeat on the other side.

Spine rotation 

Mobilise the spine and encourage ideal neck placement. 

1. Link your fingers together behind your head with your thumbs down your neck. 

2. Gently press your head back into your hands to ensure your head is stacked directly above your spine. Avoid the rib cage flaring, instead keep the spine straight.

3. Twist to one side and look over your shoulder slowly back to the middle and repeat on the other side, sit up taller each time you arrive back to the middle. 

Neck release 

Stretch and mobilise the muscles down the front of your neck.

1. Place your hands on top of each other at the base of your neck.

2. Take a big breath in, and on your exhale, tilt your chin upwards until you feel the stretch.

3. Gently rotate your neck from side to side, continuing to focus on your breath.

Side reach 

Lengthen the side of the body, and relieve shoulder pain.

1. Stand beside your chair, and cross your outside foot over the front of the other. 

2. Lean away from the chair and reach your outside arm up and over towards the chair. 

3. Focus on reaching the arm up and over, creating length down the side of the body. 

4. Complete 3-5 each side.

Roll down 

Mobilise the spine and improve posture.

1. Stand as tall as possible by reaching the top of your head upwards; relax your arms down by your sides. 

2. Start from the top of your head, tuck your chin in and roll down towards the ground, reaching for your feet.

3. Slowly restack the spine articulating all the way up from the base of your spine to the top of your head. Take a deep breath and repeat 3- 5 times.

Follow Laura and Wild Pilates on Instagram here

Creativity, evocative visual storytelling and good journalism come at a price. Support our work and join the Ensemble membership program
No items found.

Stretches to do at your desk, if your neck and back are ruined

Whether you’re WFH with an inadequate set-up, or simply someone who suffers from the modern day condition of text neck, pain in the neck and back can be a universal and frustrating affliction.

To help us undo some of the damage done, alleviate some of the (physical) pain of the modern world and protect our spinal future, we asked leading pilates teacher Laura Mohi of Wild Pilates Online how we might introduce some preventative measures to our daily desk-centred routines. She shares five simple yet effective stretches you can do at or beside your desk, below.

We are also delighted to offer an exclusive offer for Ensemble Members. Laura has generously offered our members complimentary one month free access to her Wild Pilates Online studio, with 250+ on demand pilates classes and challenges, suitable for all levels. This offer will be emailed to all Ensemble Members and is valid until November 30. To find out more about our value-laden membership program, click here.

Lateral neck stretch

This will release the muscles down the side and back of the neck.

1. Reach one arm down by your side and tilt your head to the opposite shoulder. 

2. Take the other hand just above the ear and gently lower head towards shoulder. 

3. Gently tilt head forward slightly to stretch the back of the neck, hold for a few breaths and repeat on the other side.

Spine rotation 

Mobilise the spine and encourage ideal neck placement. 

1. Link your fingers together behind your head with your thumbs down your neck. 

2. Gently press your head back into your hands to ensure your head is stacked directly above your spine. Avoid the rib cage flaring, instead keep the spine straight.

3. Twist to one side and look over your shoulder slowly back to the middle and repeat on the other side, sit up taller each time you arrive back to the middle. 

Neck release 

Stretch and mobilise the muscles down the front of your neck.

1. Place your hands on top of each other at the base of your neck.

2. Take a big breath in, and on your exhale, tilt your chin upwards until you feel the stretch.

3. Gently rotate your neck from side to side, continuing to focus on your breath.

Side reach 

Lengthen the side of the body, and relieve shoulder pain.

1. Stand beside your chair, and cross your outside foot over the front of the other. 

2. Lean away from the chair and reach your outside arm up and over towards the chair. 

3. Focus on reaching the arm up and over, creating length down the side of the body. 

4. Complete 3-5 each side.

Roll down 

Mobilise the spine and improve posture.

1. Stand as tall as possible by reaching the top of your head upwards; relax your arms down by your sides. 

2. Start from the top of your head, tuck your chin in and roll down towards the ground, reaching for your feet.

3. Slowly restack the spine articulating all the way up from the base of your spine to the top of your head. Take a deep breath and repeat 3- 5 times.

Follow Laura and Wild Pilates on Instagram here

Creativity, evocative visual storytelling and good journalism come at a price. Support our work and join the Ensemble membership program
No items found.