Reset Your Neck & Shoulders This Fall
- Emily Brown
- Oct 29
- 3 min read
Updated: Nov 1
As the days get darker and the air gets colder, our bodies naturally crave comfort. We tuck ourselves in, slump a little more at the desk, maybe lean on one arm while scrolling through emails or pull our shoulders forward to keep cozy. It feels natural in the moment, but over time, these habits chip away at posture and leave us with stiff necks, tight shoulders, and the all-too-familiar “tech neck.”
Why This Matters
When we spend hours in a forward-rounded position, our chest muscles tighten, our shoulders collapse inward, and our neck starts jutting forward. This not only makes us more prone to tension headaches and stiff shoulders, but it also puts long-term strain on the spine. And with more people working from home (and more teens and even kids glued to laptops and phones) this posture problem is spreading across all ages.
The good news? Small, intentional resets throughout the day can make a huge difference. Think of it as hitting the “refresh” button for your posture.
Morning Reset: Start Your Day Right
Before you even dive into work, give your body a few minutes of prep. Try this:
Neck Rolls – Gently roll your neck side to side and forward/backward, taking it through its full range of motion.
Shoulder Blade Squeezes – Pull your shoulders back and down, imagining you’re tucking them into your back pockets.
Thoracic Spine Twist – Sit or stand tall, cross your arms over your chest, and slowly rotate left to right to mobilize your mid-back.
Just 3–5 minutes in the morning can “wake up” your posture muscles and prime you for the day.
Stop Tech Neck with Hourly Resets
Once you’re into your workday, the secret is frequency, not intensity. You don’t need a 30-minute stretch break, just 1–2 minutes each hour can protect your neck and shoulders.
Pec Stretch at the Wall – Place your forearm against a wall or doorway, gently turn your body away to stretch the chest.
Neck Mobility – Look left, look right, look up, look down, as if saying “no” and “yes” slowly and deliberately.
Reverse the Slump – Interlace your hands behind your back, straighten your arms, and lift your chest while gently squeezing your shoulder blades.
These moves “undo” the curled-up, slouched position that cold weather and long desk hours push us into.
The Bigger Picture: Tech Neck and Society
We live in a world where everything pulls us down and in, with phones, laptops, commutes, couches, and even the cold make us curl forward for warmth.
But your body thrives when it moves in the opposite direction. By consciously opening your chest, lifting your head, and engaging your upper back, you’re not only easing discomfort now, you’re protecting your spine for the long haul.
Final Thoughts
Think of posture like brushing your teeth. You wouldn’t skip brushing all week and expect a dentist visit to fix everything. Likewise, one massage or stretch won’t erase months of slouching.
But small, consistent resets throughout the day can mean the difference between waking up with a crick in your neck and carrying yourself tall, open, and pain-free. Your body was made to move. Give it the chance, and it will thank you.
If you’re feeling the effects of long hours at your desk, now is the perfect time to schedule a massage and support your body’s natural alignment and mobility.
With care,
The Jazz Hands Therapeutic Massage Team
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