Two steps in the 10-second reset do more than they seem: the small chin nod and the shoulder roll. They can feel almost too simple. But each one switches on muscles that help you hold your head and shoulders comfortably upright, rather than relying on your neck to do the work.

The chin nod

When you give a small nod, drawing your chin gently back, you use the deep muscles at the front of your neck. These muscles help hold your head balanced over your shoulders. Research found that people who practised this gentle nodding movement regularly became better at keeping their neck upright during long periods of computer work.

The key is to keep it small. It’s a gentle nod, not tucking your chin into your chest or pushing your head back.

The shoulder roll

When your shoulders creep up and forward, the muscles across the top of your shoulders and neck end up holding them there. Rolling your shoulders back and letting them drop gives those muscles a break and switches on the muscles between your shoulder blades, which help you sit tall.

Doing them well

You could try:

• Chin nod: imagine nodding “yes” very slightly, as if someone pulled a thread at the back of your head. Hold for a breath, then relax.
• Shoulder roll: lift your shoulders gently towards your ears, roll them back, then let them drop down. Notice the space between your ears and shoulders.

Using them during the day

Both are discreet enough to do anywhere, on a call, at your desk or on a train. Many people find they’re the two steps they come back to most.

Something to try this week

Each time you do your 10-second reset this week, slow down the chin nod and shoulder roll. Notice which muscles you feel working.

What to take away

• The chin nod uses deep neck muscles that help balance your head.
• Practising it is linked with keeping a more upright neck during computer work.
• The shoulder roll gives your upper shoulders a break.
• Keep both movements small and relaxed.

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