Ogo Reset · Neck & shoulders
Tight shoulders from desk work? Do this
Desk work tightens the shoulders because typing and mouse use hold them slightly raised and forward for hours, while stress adds extra guarding. Shoulder rolls, chest openers and upper-back movement, done in short breaks through the day, are the standard fix. Pain with weakness, numbness or after an injury should be assessed by a professional.
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Why it happens
- Typing and mouse work hold the shoulders in a raised, forward position
- Stress and deadlines add unconscious shoulder tension
- A weak or underused upper back lets the shoulders roll forward
- Few natural reasons to move the shoulders through their full range at a desk
A few things that help
Shoulder rolls
The fastest way to drop accumulated tension.
Chest opener
Stretches the front of the shoulder, which shortens when you type.
Upper back rotations
Gets the mid-back moving so the shoulders don't do all the work.
Shoulder tension builds gradually through the day, so it responds best to being cleared gradually. Two minutes between meetings beats one long stretch at night.
Common questions
Why do my shoulders hurt when I work at a computer?
Holding any position for hours fatigues the muscles involved. For desk work, that's the muscles that keep your shoulders up and forward — they tighten, then ache.
How often should I stretch my shoulders at work?
Every hour or so is ideal, even for a minute. Set a reminder if you tend to forget — consistency matters more than duration.
Ogo Reset is for everyday stiffness, not injury. If pain is sharp, getting worse, follows an injury or comes with numbness or tingling, stop and speak to a GP or physiotherapist.
Related guides
- All neck & shoulders guides
- Stiff neck? Try this 5-minute routine
- Neck and shoulder stiffness, sorted
- Upper back stiff from desk work? Fix it here
Last updated 28 September 2026 · Written by the Ogo team