Exercises at Your Workstation: Eyes, Neck, and Head

Tired eyes? Stiff neck? A few easy moves can help prevent these kinds of problems. Take a few minutes during your day to do these exercises—right at your desk. They'll loosen up your muscles, keep you more alert, and make a big difference in how you work and feel. Set alarms on your smartphone or watch to remind you to exercise.

Breathe deeply as you do your exercises. Inhale through your nose, and exhale through your mouth.

For your eyes

Eye cup:

Lean forward with your elbows on your desk.
Cup your hands and place them lightly over your closed eyes. Hold for a minute, while breathing deeply in and out.
Slowly uncover and open your eyes. Repeat 2 times.

Woman sitting at desk doing eye cup exercise.

Eye roll:

Close your eyes. Slowly roll your eyeballs clockwise all the way around. Repeat 3 times.
Now slowly roll them all the way around counterclockwise. Repeat 3 times.

Eye rest:

Every 20 minutes, look away from the computer screen. Focus on an object at least 20 feet away. Stay focused on this object for a full 20 seconds.

For your neck and head

Warm-up:

Drop your head gently to your chest. While breathing in, slowly roll your head up to your left shoulder. While breathing out, slowly roll your head back to center. Repeat to the right.
Repeat 3 times on each side.

Head tilt:

Sit up straight. Tuck in your chin.
Slowly tip your head to the left. Return to the center. Then, tip your head to the right.
Repeat 3 times on each side.

Woman doing head tilt exercise.

Head turn:

Sit up straight.
Slowly turn your head and look over your left shoulder. Hold for a few seconds. Go back to the center, then repeat to your right.
Repeat 3 times on each side.

These exercises are usually pain-free. Never stretch to the point of pain. Never force yourself to the extent of causing painful range of movements.

If you feel pain while doing these stretching exercises, please stop and consult your healthcare provider.