The Truth About Fixing Your Tight Neck and Desk Posture (Without Living at the Physio)

You wake up for the third year in a row with what feels like the world crushing your neck.

What started as a mild ache a few years ago has now become that permanent hunch you swear wasn’t there in your twenties.

If that’s you, I get it.

Working at a desk job during lockdown absolutely wrecked my posture.

For the first time in years, I had back pain, neck pain, eye strain and even mild carpal tunnel.

But I couldn’t just stop desk work. My whole business depended on it.

Fast forward a few years, online coaching is a big part of my coaching practice, which means I still spend a ton of time at the laptop.

The difference now? I’ve figured out how to undo the desk damage.

Something that I learned how to do as a qualified Level 4 Sports Massage Therapist.

And I want to share that fix with you.

First Things First

Let’s be real, the best fix for desk posture would be not sitting at a desk.

But since most of us aren’t getting paid to work from a hammock in Bali, we’ve got to make do.

Ideally, you’d limit your sitting time to just a few hours per day.

But even standing up every 30 minutes for a couple of minutes makes a huge difference.

It resets your posture, clears your mind and gives your eyes a break from the screen giving you massive eye relief.

Now Onto the Real Fix

This is the five-minute daily routine I recommend if you’re serious about fixing your posture and stopping that 90 year old falling out of bed feeling.

You don’t need fancy bands, weird gadgets or a personal physio living with you.

The 5-Minute Daily Desk Routine

Child’s Pose (20secs)– decompresses the spine and instantly chills your nervous system

Cobra Pose (20secs) – reverses the laptop hunch and opens up your chest

World’s Greatest 3-Way Stretch (15secs each stretch each side) – exactly what it sounds like, hits everything that’s tight

Kneeling Thoracic Extension (20secs) – reawakens your upper back (the bit that forgot how to move)

Chest Stretch (20secs each side) – opens up the shoulders that are trying to become your ears

Shoulder Rolls (20secs) (roll your shoulders backwards) – because your traps need to calm down

Glute Bridge (30 reps) – wakes up your lazy backside by squeezing your glutes

Hollow Hold (20secs) – builds a strong core to keep you upright, bend knees to make it easier

Chin Tucks (20secs) (lie down, face the floor, tuck chin in & hold) – fixes that turtle neck look from staring at screens all day

Why This Works So Well

When we sit for long periods, the body adapts to make it easier to sit badly.

Hips tighten, glutes switch off and the neck takes the load like an overworked intern.

By stretching what’s tight and strengthening what’s weak, you bring your body back into balance.

It’s not about chasing perfect posture, it’s about resetting your system so you can actually feel human again.

Daily Practice Is Key

You don’t need to become a yoga monk, but consistency wins every time.

Five minutes a day is ideal.

If that’s too much, aim for three times per week, or pair this with a posture correction workout in the gym and you’ll start noticing real change within weeks.

Don’t Neglect Getting Out

The best posture fix still involves standing up and walking around.

Get outside, move your body, breathe real air.

Not only will it burn a few extra calories, it will also reset your head, your mood and your energy.

Even five minutes outside beats scrolling through emails pretending to be productive.

P.S. Join our challenge on October 20th to build the systems and habits to get lean, toned and eliminate brain fog in 28 days. Just message us at [email protected] or DM me directly on Instagram: @getfitbynick

To your success,
Coach Nick