Desk work has a signature posture: shoulders forward, chin slightly tucked, breathing shallow. Over hours, that becomes tension you feel even after work.
A two-minute reset
Sit tall, inhale, and roll your shoulders up, back, and down for ten slow circles. Then clasp hands behind your back and gently lift to open the chest for 20 seconds.
Next, do a neck release: tilt your head to one side and hold 15 seconds, then switch. Keep the shoulders down; do not force the stretch.
Finally, take three deep breaths with a long exhale. A relaxed exhale tells the nervous system it can downshift.
Make it a daily cue
Do it once and you will feel better. Do it daily and you will start noticing the moment your posture collapses—before it becomes pain.
As always, if you have injuries or persistent pain, consult a qualified professional.