Shoulders & Neck Tension Reset: Standing Desk Release

Shoulders & Neck Tension Reset: Standing Desk Release. Welcome to this 6-minute standing reset for your shoulders and neck with this mindful stretching and release practice designed specifically for your shoulders and neck. If you've ever sat too long, hunched over a screen, holding your breath through stress or deadlines — you know how that tension builds, tightens, and takes root.
This session is your invitation to pause, reset, and release. Through guided movement, intentional breath, and affirmations, we’ll soften the strain in your upper body and return to a state of ease and presence. You don’t need a yoga mat — just your chair, your breath, and a willingness to let go.

Transcript

Frankie here,

Welcome to this standing reset for your shoulders and neck.

This is a simple practice you can do any time you feel tight,

Stiff or stuck after long hours at your desk.

This is your time to pause,

Release and return to ease.

So let's begin.

Stand tall with your feet hip width apart.

Let your arms relax by your side.

Close your eyes or soften your gaze.

Inhale deeply through your nose.

Exhale gently through your mouth.

Inhale again.

Exhale,

Feel your shoulders melting down.

Feel the ground beneath your feet.

Let yourself be held.

Affirm I am grounded,

I am centred,

I am here.

Let's start with shoulder rolls.

Roll your shoulders forward,

Down,

Back and up slowly in wide circles.

Deep slow breaths as you do this.

Now let's reverse it.

Roll your shoulders backwards,

Down and up,

Slow circles.

Remember to keep with your deep breaths.

And as you do this,

Affirm I release what I no longer need.

As we now move to neck side stretches,

Keep with your slow breaths.

Now drop your right ear towards your right shoulder.

Feel the stretch along the left side of your neck.

Gentle,

No pulling.

Now tilt your chin slightly forward.

Notice the stretch travel to the back of your neck.

Take a deep breath in and return to centre.

Now left side.

Left ear to your shoulder,

Chin tilted slightly down.

Feel the stretch along the left side of your neck.

Gentle,

No pulling.

Now tilt your chin slightly forward and notice the stretch travel towards the back of your neck.

Take a deep breath in,

Return to centre and affirm my neck is soft,

My mind is calm.

Let's now open your chest and squeeze your shoulder blades.

Clasp your hands behind your back.

Let them pull each other gently.

Opening your chest and lift your gaze slightly.

Breathe into your heart space,

Opening your chest with your breath.

As you exhale,

Keep your front body open.

Affirm I open to life.

Another deep breath,

Opening your chest more.

As you exhale slowly,

Keep your front body open.

Affirm I am free,

I feel expansive.

Now release and squeeze your shoulder blades together behind you.

Deep inhale and hold.

Now let go and relax.

Affirm I am releasing all tension.

Let's do this again.

Breathe in deeply,

Squeeze your shoulder blades together behind you.

Hold it for 4,

3,

2,

1.

Now let go and relax.

Affirm I am releasing all tension.

Now place your hands on your hips.

Twist gently to the right.

Let your spine spiral.

Breathe in,

Relax.

As you exhale,

Soften.

Now twist to the left side.

Breathe in,

Relax.

Exhale,

Soften.

Returning back to centre,

Take a deep breath in.

Stand tall and exhale and let it all go.

Affirm I am light,

I am renewed,

I released tension.

Now bring in gratitude to yourself each and every day you do this class.

Releasing tension.

Have a great day today.

Namaste.