Many people suffer from neck stiffness and soreness. Your neck has the difficult burden of carrying your head around, and it never gets a break except when you rest. Here are some exercises that you can perform while you are working at your desk.

Neck push up

This neck push can be done sitting or standing and helps strengthen your neck muscles, which in turn will help alleviate some of the discomfort.

Keeping your head upright, hold the palm of one hand against your forehead, and press your head forward, resisting with your palm. Hold for 10 to 15 seconds. Now clasp your hands behind your head, and press your head backward, resisting with your hands. Hold for 10 to 15 seconds. Now hold your right hand against the side of your head, and press your head to the right, resisting with your hand. Again, hold for 10 to 15 seconds. Then repeat on left side.

Relax and roll

Poor posture and stress /anxiety often leads to an aching neck. Here is a stretch to relieve tension in your neck and surrounding muscles.

Relax your shoulders and let your head roll forward, chin to chest. Slowly rotate your head in a circle without straining your neck. Repeat five times.

Relax. Then rotate in the opposite direction and repeat five times. Try not to raise your shoulders as you do this exercise.

Shoulder exercise

Hinges stretch

This stretch is best done in a standing position. It is good for your shoulders and triceps. Perform any number of times a day whenever your shoulders and upper body are feeling tight.

Standing upright, push both arms straight back with your palms facing down and hold for five seconds. Bend in arms at the elbow (like a hinge), fingers pointing straight ahead, and hold for five seconds. Repeat five to 10 times.

Chop wood

Try this stretch to relieve the tension in your shoulders and elbows that develops as you work at your keyboard all day.

From a standing position, clasp your hands and hold them close to your right shoulder, as though resting an axe there. Gently swing the axe by straightening your elbows and moving your hands toward your left thigh. Raise your clasped hands to your left shoulder, and swing the axe toward your right thigh. Repeat on both sides seven or eight times.

Ready to fight

Your shoulder is the link between your head, neck and back. Increasing flexibility in your shoulders will also help with back and neck relaxation.

Sit erect in a chair. Raise your arms so that elbows are flared in an outward position and hands are at shoulder level in front of your body. Keep hands at shoulder level and push your elbows as high as you can, isolating the pressure on your shoulders. Repeat 10 to 15 times. Perform the first few slowly and smoothly, the next few faster and more intense, and the last couple slow and smooth.

Loosen your shoulders chest and back

It takes only a minute and releases a lot of tension in your upper body. It can be done from either a sitting or standing position.

Place your fingertips on your shoulders, elbows pointing out to the sides. Pull your elbows back as far as you can. Push your elbows forward and try to touch them together. Repeat 10 times. Now, keeping your fingertips on your shoulders, lift your elbows up and then push them down to your sides, as if you are trying to fly. Repeat 10 times.

Roll your shoulders

Your shoulders are one of the most flexible joints in your body, when they are functioning smoothly. Roll your shoulders at least three times a day to relax. Do this one shoulder at a time, or both together.

Sit or stand tall. Lift your shoulders as high as you can. Bring them forward.

Push them down. Pull your shoulders back and then return to starting position. Repeat in the opposite direction. Repeat three to five times.

The author is a qualified fitness instructor