This is a simple exercise you can do in your chair at work to stretch the muscles on the side of your neck, your scalenes and your upper traps. Be aware that the opposite shoulder may want to hike up, so that is why we anchor it down with the arm under your chair.

With these stretching exercises, it's hard to say exactly how long to hold it because everyone is so different.

REPS/TIME:

• Try for around 20 seconds. If you can only hold it for 10-15, that's ok.

  • It just means that's an area to keep working on. Work toward holding for 30 seconds.

  • Be sure to do each side. It's something you can try to work on twice a day.

    • Set an alarm on your phone or couple it with something you do twice a day to reinforce the habit.

• You might be surprised how tight these guys are.