A quick PMR script for neck & shoulder tension
Hours at a desk leave the upper body braced and tight — and that tension creeps into headaches and a stiff neck. This focused five-minute sequence targets exactly those muscles, and you can do it sitting right where you are.
Before you begin
Sit tall with both feet flat on the floor and your hands resting in your lap. You don't need to close your eyes if you're at work — just soften your gaze. Tense gently, around 70% effort, hold for 5 seconds, and release slowly. Move carefully around the neck; never force a stretch.
One settling breath
Sit tall for a moment… then let your spine relax, just slightly. Breathe in through your nose… and out slowly. (let the chair take your weight)
Shoulders, up
Slowly raise both shoulders straight up toward your ears, as high as they'll comfortably go… hold the tension at the top… (hold)
And let them drop. Feel them land lower than where they started. (pause)
Shoulder blades
Now gently squeeze your shoulder blades together behind you, opening across your chest… hold… and release. Let your upper back soften, and widen.
Neck, forward
Let your chin drop slowly toward your chest, feeling a gentle stretch along the back of your neck… rest there for one slow breath… (breathe)
And lift your head back to centre.
Neck, side to side
Tilt your right ear gently toward your right shoulder… feel the easy stretch down the left side of your neck… and return to centre.
Now the other way — left ear toward left shoulder… and back to centre. No force here — just the weight of your head. (pause)
Jaw
Clench your jaw lightly, pressing your teeth together… hold… and release — letting your teeth part and your jaw hang loose. So much tension likes to hide here.
Finishing
Roll your shoulders back once, slowly. Take one more easy breath.
Notice how much lighter your neck and shoulders feel now… and carry that ease with you back into your day.
Why the neck and shoulders hold so much tension
When you focus, lean toward a screen, or feel under pressure, the muscles of the upper trapezius and neck stay subtly contracted — often for hours, without you noticing. Held tension restricts blood flow and is a common contributor to tension headaches and a stiff, achy neck. Deliberately tensing and then fully releasing these muscles resets them to a relaxed baseline and brings a wave of fresh circulation to the area.
Done a few times a day, this short routine can keep desk tension from building into something that follows you home.
Make it a daily habit
Superchill can voice a short, body-focused session like this one whenever you need a reset — pick "shoulders" or "head," choose a length, and let a calm voice guide you with your eyes closed. It even logs the minutes to Apple Health. Free to try on iPhone.
Can this help with tension headaches?
Tension-type headaches are often linked to tight muscles in the neck, shoulders and jaw. Releasing those muscles with PMR can ease the contributing tension for many people. If headaches are frequent or severe, see a doctor to rule out other causes.
Can I do this at my desk without anyone noticing?
Mostly, yes. The shoulder lifts, blade squeezes and jaw release are subtle, and you can keep your eyes open. Save the neck tilts for a moment you can take slowly and comfortably.
How often can I do it?
As often as you like — it's gentle. Once every hour or two during a long desk day is a good rhythm to stop tension from accumulating.