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Laptop all day, shoulders up to your ears?

You finish work and your neck feels like stone. You turn your head and something pulls. By evening, a dull headache creeps in from the back of the skull. This is "desk neck", and it's everywhere.

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In a study of 601 office workers in Portugal, 56% had neck pain. The risk was higher for people aged 50–65 and for anyone working over 3 hours without a break.

Why it happens

• Your head is heavy. When it leans towards the screen, the neck and upper back hold it up all day.
• Shoulders creep up. Stress and cold air make us lift them without noticing.
• We don't move. Hours in one position leave muscles stiff and short of fresh blood.
• Your face pays too. Tension in the neck links to the jaw and scalp, which is why a stiff neck often comes with a tired face.

5 fixes you can start today

1. Screen at eye level, centred in front of you.
2. A 2-minute break every hour: stand up, roll your shoulders back 10 times.
3. Chin tucks: gently draw your chin back, hold 5 seconds, repeat 5 times.
4. Keep the mouse close, so your arm doesn't reach.
5. Warm shower on the neck before bed.

When stretching isn't enough: Head & Shoulders massage

Some knots won't let go on their own. Our 30-minute Head & Shoulders massage works on the upper back, shoulders, neck and scalp, the exact areas a desk day loads.

• Releases tight shoulders and the back of the neck
• Eases the heavy, tired feeling that sits on top of your head
• Fits a lunch break: 30 minutes, €35

Want more? Add a 10-minute head massage (€10), or pair it with a facial massage: when the neck lets go, the face relaxes too.

Available in Parede and Lisbon. See prices and book.

In Parede and Lisbon we do a 30-minute head & shoulders massage and full body massage, the quickest way to release a desk-bound neck.

FAQ

Do I need to undress? Only the shoulders and upper back need to be free.

How often? For a stubborn desk neck, once a week for 3–4 weeks, then every 2–4 weeks to keep it.

Is it a medical treatment? No. It's a relaxing, wellbeing massage. Sharp or radiating pain, numbness in the arms, or pain after an injury needs a doctor or physiotherapist first.

Can I do it in my lunch break? Yes, it takes 30 minutes.

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