Self-Massage for Neck and Shoulder Tension at Your Desk

Best for

A short break at your desk when your neck and upper shoulders feel stiff after screen time, and you want a follow-along self-massage you can do in your chair.

What you'll learn

• A quick posture check (ears over shoulders) before you begin
• A baseline neck range-of-motion test so you can notice how you feel after
• How to squeeze the upper trapezius on each side
• A back-of-neck technique and work along the occipital ridge at the base of the skull
• A brief isometric reset at the end

Key moments

• 0:52 – Posture check
• 3:02 – Upper trapezius squeeze (side 1)
• 8:48 – Back of neck work
• 9:22 – Occipital ridge (base of skull)
• 10:40 – Isometric reset for posture

Not ideal for

Anyone wanting a no-talking ASMR clip, as this is a spoken, instructional follow-along of about 14 minutes.

Can you do this self-massage at your desk?

Yes. The whole routine is done sitting in a chair with your own hands, so you can follow it during a short break without any tools.

This video is for relaxation and education, not medical advice. Stop if anything feels painful, and check with a professional if you have an injury or health condition.

Video by Ann Swanson Wellness on YouTube.

Before you press play

Sit towards the front of your chair with both feet flat on the floor and your shoulders relaxed. Try the posture check first, then follow along at the creator's pace, keeping the pressure comfortable rather than strong. For a shorter routine you can repeat between meetings, read our 5-minute desk neck self-massage guide or browse more neck and shoulder massage videos.