# Seated Pilates Neck Stretches for Desk Workers - Original post: https://www.twitter.com/i/status/2118084922804183503 - Source account: [@inapetrus_2011](https://x.com/inapetrus_2011) - Source language: English - Duration: 2:36 - Published: 2026-11-05 - Canonical URL: https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers ## Transcript [0:00](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers) Hi, my name is Ali. I'm a Pilates teacher. [0:02](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=2) We're going to release your neck, if I can find a hair tie. [0:04](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=4) Oh my God. Okay. Sit down, sit tall, push your computer away, and let's do it. [0:11](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=11) Relax your shoulders back, ground through your feet. [0:14](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=14) No, I don't want to get on that meeting. [0:16](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=16) Right hand comes up and over to your left ear and draws your right ear to your right shoulder. [0:20](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=20) Now press your left shoulder down gently without too much force and feel a settling in your chest. [0:25](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=25) Close your eyes, take three deep breaths. [0:29](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=29) Hopefully my cat fountain is serenading you per usual. [0:36](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=36) But really bring your mind and your focus to the breath in and out. [0:39](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=39) Let it feel really, really good. Remove your hand, keep your head where it is. [0:43](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=43) Take your gaze down and look right at your thigh. [0:46](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=46) Continue to pull your shoulders back in space. [0:49](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=49) Inhale, exhale. The breath is so important. [0:53](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=53) Inhale tilts your gaze up, stretch the front of your neck. [0:58](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=58) And sit tall, pull in your belly, right? [1:00](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=60) Make this, like, intentional. Make this relieving. [1:04](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=64) And then drop your chin to your chest. Stretch the back of your neck. Options here. [1:08](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=68) Fingertips can come behind your skull with a little bit of pressure. [1:11](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=71) You might feel the release more. Maybe you find a cat leg back. [1:18](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=78) And the fingertips could stay or you can let them settle and just breathe. [1:24](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=84) But find a weight in your head, like even if your hands aren't there, I'm there pushing your head down. [1:29](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=89) Inhale gently, stack your spine nice and tall. Hey. [1:32](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=92) Drop your left ear to your left shoulder. [1:34](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=94) Right arm comes over. JK, left arm comes over, presses your left ear down, relaxes your right shoulder. [1:42](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=102) Rights, lefts, I don't know. So my computer, which is my ring light, it just... [1:47](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=107) You know, I had to give it a little ch-ch-ch. [1:50](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=110) So lame. Remove your hand, look down. But, like, if you're someone that works, hopefully this is really helpful for you. When I mean if you're someone that works, I mean specifically on your phone or computer. [2:02](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=122) Breath in, gaze tilts up, stretch the front of your neck. [2:05](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=125) But really for anyone. I think sometimes, I mean, look, I'm young, I'm 26, so I don't always have neck pain, but I know that, like, a lot of people walking around do, and so, like, we try to get ahead of it. [2:16](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=136) Drop your chin to your chest. Try to get ahead of what could be in your future, that feeling of stiffness from sitting like this as early as you can. [2:26](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=146) Lift your gaze. Capiche? Okay, I hope that was helpful. [2:29](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=149) Maybe you take some neck rolls. It's really simple, right? [2:32](https://www.translate.mom/transcript/5JJkXVZktpNa/en/seated-pilates-neck-stretches-for-desk-workers?t=152) But it's important. Okay, love you. Bye.