Stiff neck, rounded shoulders and a tight upper back from hours at a desk or on your phone? This is the 10-minute daily routine I use for desk neck, built from 5 simple exercises you can follow along with on video. I'm Dr. Wayne Cissell, a chiropractor in Reno with 25 years in practice. I filmed every exercise so you can press play and move with me. You get the exact reps, holds and how often to do each one, a 10-minute routine that puts them in order, and a 4-week plan to build the habit. Who it's for: desk workers, students, drivers and anyone who spends hours looking down at a screen and wants a simple, safe daily routine for neck and upper back stiffness. Time per day: about 10 minutes. WHAT'S INSIDE - 14-page program PDF (print it or use it on your phone) - The 10-minute daily routine, in order, with timings - 5 exercise pages with step-by-step instructions, my dosage, common mistakes and safety notes: 1. Chin tucks 2. Seated neck extension 3. Standing scapular squeeze 4. Levator scapulae stretch 5. Foam roller thoracic extension - 5 follow-along videos of me doing each exercise - A 4-week plan with a weekly checklist - A desk-setup checklist (screen height, chair, breaks every 30-60 minutes) - A printable 28-day tracker - Red flags: when to stop and see a provider FAQ Q: What equipment do I need? A: A sturdy chair, a little wall or floor space, and a foam roller. That's it. Q: How long until I see results? A: It depends on your body, your situation and how consistent you are, so I won't promise a timeline. Do it every day for 4 weeks, track it, and if things aren't improving or are getting worse, stop and get checked by a provider. Q: Can I do it at work? A: Yes. Exercises 1-4 can be done at your desk. The foam roller is easiest at home. Q: I have numbness or tingling down my arm. Is this for me? A: Not yet. Numbness, tingling or weakness in the arm, severe or worsening pain, dizziness, or symptoms after an injury need a professional evaluation first. For general education only. Not medical advice and not a substitute for an individual evaluation by a qualified healthcare provider. Check with your provider before starting, and stop if anything causes pain, numbness, tingling or dizziness.