Science
Sitting hurts. Train for your desk job with these 5 easy exercises for your head and neck
It’s Monday morning, the start of your work week. You’ve put the finishing touches on that big report, prepared for that imminent presentation. But it’s likely that there’s one aspect of the job you’re not ready for: the marathon of sitting at your desk all day.
Time to start training. Because while it might not be earthshaking news, it bears repeating: Prolonged desk work can lead to a host of musculoskeletal issues, from annoying aches and pains to injuries.
Even if your work space is ergonomically correct — and even if you exercise regularly in your free time — excessive desk work (considered three or four continuous hours) can lead to weakened, tight muscles, joint stiffness, inflammation in the muscles and tendons and tight fascia (connective tissue). Add it all up, and the result is typically some level of discomfort.
Left untreated, muscles that are stressed and deconditioned can lead to painful soft tissue problems, such as tendonitis and carpal tunnel syndrome, as well as chronic lower back pain. You can also become at risk for bulging or herniated discs, pinched nerves and other issues.
Desk work can also lead to biomechanical imbalances. Weakened glutes from sitting, for example, can lead to stress on the knees and lower back; tired hip flexors can alter pelvic movement, leading to lower back pain.
Which is concerning seeing as sitting for work is both on the rise and can put us at risk for other serious health issues, says Stella Volpe, president of the American College of Sports Medicine.
“We know that there are more Americans now that have sedentary jobs than ever in the past,” Volpe says. “The more we sit, the greater risk we have of diabetes, obesity and cardiovascular disease.”
Blame our sitting-related woes on the advent of furniture, says David Raichlen, a USC evolutionary biologist who studies sedentary behavior and exercise.
Before chairs with a back and arm rests debuted as a status symbol among ancient Egyptians about 5,000 years ago, he says that humans mostly kneeled or squatted for about 2 million years. Those resting postures require light muscle activity, but when the body is fully supported by a chair or a couch, it turns off that activity in the body parts being supported by the furniture, Raichlen says. Prolonged inactivity can then lead to muscle atrophy and other problems.
“From an evolutionary standpoint, the human body hasn’t yet adapted to furniture,” Raichlen says. “It never had to deal with completely inactive muscles for long periods of time until very recently.”
But the good news is you can train for long-distance sessions at your desk by working out your neck, your wrists, your lower back, even your feet and toes. These “exercise snacks,” as trainers call them, don’t require a trip to the gym, or equipment, or even much time.
They’re not meant to replace regular exercise, but they will — if done regularly — prepare your body for the challenge that is desk work by stretching and strengthening your muscles, taking pressure off your joints and reducing stiffness and inflammation in the area — all of which may alleviate pain and prevent new injuries.
“We’re designed to be hunter-gatherers, not to wiggle our fingers on a keyboard for eight hours straight,” says Dr. Joshua T. Goldman, a UCLA sports medicine physician. “We need to build up strength, for endurance purposes, to help those body parts tolerate that activity.”
“The human body hasn’t yet adapted to furniture. It never had to deal with completely inactive muscles for long periods of time until very recently.”
— David Raichlen, USC evolutionary biologist
We spoke to exercise physiologists, sports medicine physicians, personal trainers, physical therapists and others to devise a short, five-minute exercise routine for six key regions of the body. We’ll roll out one routine a week — starting with the head and neck area — for six weeks, until you have a complete full-body workout.
Each exercise is purposefully simple, meant to take 30-60 seconds. And each routine lasts about five minutes or less in total. They’re ideally done throughout the day, so as to promote mobility and circulation, bringing blood flow and nutrients to the muscles and tendons, and increasing lubrication in the joints. Set a timer. Take a five-minute break to execute one routine. Then get back to work.
Still too busy? Do just one exercise, for 30-60 seconds, then continue working. If you get through one routine by day’s end, consider it a win. Focus on a different routine the next day.
“It all adds up,” Volpe says. “Our society often thinks that if you’re not running a marathon, you’re not doing enough. But the additive effect is still good for you.”
A routine for your head and neck
The neck is a common area in which to develop pain from desk work. Looking at a computer monitor, we often jut our neck forward rather than tucking in our chin, as we should. That pushes our cervical column out of alignment and creates excess stress on the bones and discs of the cervical spine. It shortens and tightens muscles in the neck, which can lead to pain and cause tension headaches.
Do these exercises to help stretch and strengthen the muscles that support your head and neck. They’re demonstrated by trainer Melissa Gunn, of Pure Strength LA, whose team trains desk workers on how to protect their bodies through exercise.
- Clasp your hands behind your head and gently tuck your chin down toward your chest. Hold 10 seconds. Do five times.
- Slowly tilt your head to the left, bringing your ear toward your shoulder. Hold for 10 seconds, then raise it slowly back up to the starting point. Switch sides. Do three times on each side. To increase the stretch, after bringing your ear to your shoulder and holding, turn your head and look down toward your armpit on the same side, then return to starting position.
- Place your back flat against a wall and stand with your feet about eight inches from the wall, with knees slightly bent. Your arms should be flush against the wall, with palms facing outward. Tuck your chin slightly and push your head gently against the wall. Slide your arms up the wall, as if doing a snow angel. Go as far as you can with your arms and hands flush against wall. Stop when they begin to pull away from the wall — typically when palms are between shoulder height and head height. Do 10 times.
- Stand up straight and align your head, shoulders, hips and ankles — most people jut their neck forward without knowing it, creating static tension there, so consciously move your head back so it’s above your shoulders. Slowly roll your head in a circle, first to the left, clockwise, all the way around; then to the right, counter-clockwise. Do 3 times on each side.
- Stand up straight and align your head, shoulders, hips and ankles. Your arms should be beside you and your palms facing outward. Then pull your arms back but no further than the back pockets of your pants — without lifting your shoulders — and draw your shoulder blades together. Hold for 2-5 seconds. Do 5-10 times.
(Exercises came from Dr. Joshua T. Goldman, UCLA sports medicine; Melissa Gunn, Pure Strength LA; Tom Hendrickx, Pivot Physical Therapy; Vanessa Martinez Kercher, Indiana University-Bloomington, School of Public Health; Nico Pronk, Health Partners Institute; Niki Saccareccia, Light Inside Yoga.)
Our universe might be chock-full of cosmic wonder, but you can observe only a fraction of astronomical phenomena with the naked eye. Meteor showers, natural fireworks that streak brightly across the night sky, are one of them.
The latest observable meteor shower will be the Lyrids, which has been active since April 14 and is forecast to continue through April 30. The shower reaches its peak April 21 to 22, or Tuesday night into Wednesday morning.
According to NASA, the Lyrids are one of the oldest known meteor showers, and have been enjoyed by stargazers for nearly 3,000 years. Their bright, speedy streaks are caused by the dusty debris from a comet named Thatcher. They appear to spring from the constellation Lyra, which right now can be seen in the eastern sky at night in the Northern Hemisphere.
The moon will be about 27 percent full tonight, appearing as a thick crescent in the sky, according to the American Meteor Society.
To get a hint at when to best watch for the Lyrids, you can use this tool, which relies on data from the Global Meteor Network. It shows fireball activity levels in real time.
And while you gaze at the heavens, keep an eye out for other stray meteors streaking across the night sky. Skywatchers are reporting that the amount of fireballs is double what is usually seen by this point in the year.
Where meteor showers come from
There is a chance you might see a meteor on any given night, but you are most likely to catch one during a shower. Meteor showers are caused by Earth passing through the rubble trailing a comet or asteroid as it swings around the sun. This debris, which can be as small as a grain of sand, leaves behind a glowing stream of light as it burns up in Earth’s atmosphere.
Meteor showers occur around the same time every year and can last for days or weeks. But there is only a small window when each shower is at its peak, which happens when Earth reaches the densest part of the cosmic debris. The peak is the best time to look for a shower. From our point of view on Earth, the meteors will appear to come from the same point in the sky.
The Perseid meteor shower, for example, peaks in mid-August from the constellation Perseus. The Geminids, which occur every December, radiate from the constellation Gemini.
How to watch a meteor shower
Michelle Nichols, the director of public observing at the Adler Planetarium in Chicago, recommends forgoing the use of telescopes or binoculars while watching a meteor shower.
“You just need your eyes and, ideally, a dark sky,” she said.
That’s because meteors can shoot across large swaths of the sky, so observing equipment can limit your field of view.
Some showers are strong enough to produce up to 100 streaks an hour, according to the American Meteor Society, though you probably won’t see that many.
“Almost everybody is under a light-polluted sky,” Ms. Nichols said. “You may think you’re under a dark sky, but in reality, even in a small town, you can have bright lights nearby.”
Planetariums, local astronomy clubs or even maps like this one can help you figure out where to go to escape excessive light. The best conditions for catching a meteor shower are a clear sky with no moon or cloud cover, sometime between midnight and sunrise. (Moonlight affects visibility in the same way as light pollution, washing out fainter sources of light in the sky.) Make sure to give your eyes at least 30 minutes to adjust to seeing in the dark.
Ms. Nichols also recommends wearing layers, even during the summer. “You’re going to be sitting there for quite a while, watching,” she said. “It’s going to get chilly, even in August.”
Bring a cup of cocoa or tea for even more warmth. Then lie back, scan the sky and enjoy the show.
Where weather is least likely to affect your view
Storm systems sweep across the country in early spring, and some will be obscuring skies tonight. But there will still be plenty of areas with clear skies, particularly in parts of the central United States.
“The best spot is going to be in the Upper Midwest,” said Rich Bann, a meteorologist with the Weather Prediction Center.
Minnesota, Wisconsin and Iowa will offer especially good sky-viewing weather and a beach on the Great Lakes could be a nice spot to look up at the stars.
But don’t expect to view the show from Chicago, as Illinois could see some thunderstorms. The weather will be better in the Northern and Central Plains, particularly the eastern Dakotas.
High, wispy clouds are expected over the Ohio and Tennessee Valleys and into parts of the Mid-Atlantic. But, Mr. Bann said, “you may be able to see some shooting stars through thin clouds.”
Clouds will be draped across much of the Southeast and the Northeast, though there could be some clearing in Florida, Georgia, the Carolinas and Virginia. Remember, the meteors could be visible all night long. If you look outside and see clouds, try again later.
Catching the spectacle will be challenging across much of the West, particularly from Washington into Northern California, where a storm system is bringing rain and snow. That system will move east overnight.
There are likely to be some pockets of clear skies at times across southern Nevada, northwest Arizona and southwest Utah, Mr. Bann said.
Amy Graff contributed reporting.
WASHINGTON — Amid growing national security concerns, the FBI said Tuesday that it has launched a broad investigation in the deaths or disappearances of at least 10 scientists and staff connected to highly sensitive research, including four from the Los Angeles area.
“The FBI is spearheading the effort to look for connections into the missing and deceased scientists. We are working with the Department of Energy, Department of War, and with our state and state and local law enforcement partners to find answers,” the agency said in a statement.
The FBI’s announcement comes after the House Oversight Committee announced that it would investigate reports of the disappearance and deaths of the scientists, sending letters seeking information from the agencies involved in the federal inquiry as well as NASA, which owns the Jet Propulsion Laboratory in La Cañada Flintridge, where three of the missing or dead scientists worked.
“If the reports are accurate, these deaths and disappearances may represent a grave threat to U.S. national security and to U.S. personnel with access to scientific secrets,” Reps. James Comer (R-Ky.), chairman of the committee, and Eric Burlison (R-Mo.) wrote in the letters.
President Trump told reporters last week that he had been briefed on the missing and dead scientists, which he described as “pretty serious stuff.” He said at the time that he expected answers on whether the deaths were connected “in the next week and a half.”
Michael David Hicks, who studied comets and asteroids at JPL, was the first of the scientists who disappeared or died. He died on July 30, 2023, at the age of 59. No cause of death was disclosed.
A year later, JPL physicist Frank Maiwald died at 61, with no cause of death disclosed.
Two other Los Angeles scientists are part of the string of deaths and disappearances.
On June 22, 2025, Monica Jacinto Reza, a materials scientist at JPL, disappeared while on a hike near Mt. Waterman in the San Gabriel Mountains.
On Feb. 16, Caltech astrophysicist Carl Grillmair was fatally shot on the porch of his Llano home. The Los Angeles County Sheriff’s department arrested Freddy Snyder, 29, in connection with the shooting. Snyder had been arrested in December on suspicion of trespassing on Grillmair’s property.
Snyder has been charged with murder.
There is no evidence at this point that the deaths and disappearances, which occurred over a span of four years, are connected.
A spokesperson for NASA, which owns JPL, said in a statement on X that the agency is “coordinating and cooperating with the relevant agencies in relation to the missing scientists.
“At this time, nothing related to NASA indicates a national security threat,” agency spokesperson Bethany Stevens wrote. “The agency is committed to transparency and will provide more information as able.”
Representatives from Caltech, which manages JPL, did not immediately respond to a request for comment.
The sun had barely risen over the Pacific Ocean when a small motorboat carrying a team of Indigenous artisans and Mexican biologists dropped anchor in a rocky cove near Bahías de Huatulco.
Mauro Habacuc Avendaño Luis, one of the craftsmen, was the first to wade to shore. With an agility belying his age, he struck out over the boulders exposed by low tide. Crouching on a slippery ledge pounded by surf, he reached inside a crevice between two rocks. There, lodged among the urchins, was a snail with a knobby gray shell the size of a walnut. The sight might not dazzle tourists who travel here to see humpback whales, but for Mr. Avendaño, 85, these drab little mollusks represent a way of life.
Marine snails in the genus Plicopurpura are sacred to the Mixtec people of Pinotepa de Don Luis, a small town in southwestern Oaxaca. Men like Mr. Avendaño have been sustainably “milking” them for radiant purple dye for at least 1,500 years. The color suffuses Mixtec textiles and spiritual beliefs. Called tixinda, it symbolizes fertility and death, as well as mythic ties between lunar cycles, women and the sea.
The future of these traditions — and the fate of the snails — are uncertain. The mollusks are subject to intense poaching pressure despite federal protections intended to protect them. Fishermen break them (and the other mollusks they eat) open and sell the meat to local restaurants. Tourists who comb the beaches pluck snails off the rocks and toss them aside.
A severe earthquake in 2020 thrust formerly submerged parts of their habitat above sea level, fatally tossing other mollusks in the snail’s food web to the air, and making once inaccessible places more available to poachers.
Decades ago, dense clusters of snails the size of doorknobs were easy to find, according to Mr. Avendaño. “Full of snails,” he said, sweeping a calloused, violet-stained hand across the coves. Now, most of the snails he finds are small, just over an inch, and yield only a few milliliters of dye.
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