How to unwind your neck and shoulders after a day at the desk

You don't notice it while it's happening. You notice it when you stand up: the stiff neck, the tight shoulders, the lower back that took the whole day sitting in one position.

Move before you rest

A few slow shoulder rolls and gentle neck turns get things moving again. Nothing intense — just enough to remind the body it's allowed to change shape.

Support the curve

Lying back over a gently curved neck or back stretcher lets the muscles you've been clenching all day finally let go. Start with a few minutes and build up as it feels comfortable.

End warm and slow

Warmth, dim light and slow breathing tell the whole system the day is done. Stack these small habits and 'unwinding' stops being a treat and becomes just how your evenings go.

General relaxation tips, not medical advice. Ease into any stretch and stop if anything hurts.