Whether you work from home or spend long hours at an office desk, sitting in front of a computer most of the day can wreck your posture and create tension that leads to aches. Even as the pandemic eases, many of us still sit for long stretches, which often results in neck and shoulder pain.
There are lots of ways to ease the stiffness from desk work. Here are simple chair- and desk-friendly yoga moves that help release tension in the neck, shoulders, back and hips—the areas that hold stress when you work on a computer. Just 5–10 minutes of movement or a short midday break can make a big difference. The best part is you can do these stretches while staying at your desk.
For more tips on creating a better home or office workspace, check out my post on Zulily where I share ideas to improve posture and set up a comfortable home office.
Below are several gentle stretches that target the neck, shoulders and back. Adding a few of these chair yoga moves to your day helps get the blood flowing, release stress and give your body some much-needed TLC.
Chair Yoga Stretches You Can Do at Your Desk
Neck Release (loosens the neck and shoulders)
Sit tall with both feet on the floor. Slowly look up, down, left and right. Bring your chin to your chest, then tilt your head toward your right shoulder, keeping the shoulders relaxed (don’t shrug). Hold for 5–10 breaths, feeling the side of your neck stretch. Repeat on the other side.
Seated Cat/Cow (opens the chest and mobilizes the spine)
Sit on the edge of your chair with feet hip-width apart and hands on your knees or thighs. Inhale, lift your chest, broaden your collarbones, and gently look up. Exhale, round your spine, tuck your chin and feel a stretch along your back. Move slowly through 5–10 cycles, or hold each position for a few breaths if that feels better.
Seated Forward Fold (releases the neck, back and hips)
Sit near the front edge of your chair with feet slightly wider than hip-width. Place your hands on your thighs. Inhale, then exhale and fold forward from the hips, letting your chest rest on or between your legs. Let your head and shoulders hang heavy. Inhale to slowly come back up with hands on your thighs.
Shoulder-opening option: Before folding, clasp your hands behind your back. You can hold a towel between your hands for more space. As you fold, lift your clasped hands to deepen the stretch.
Shoulder Stretch
Bring one arm across your chest and use the opposite hand to gently pull the arm toward your body, feeling the stretch across the back of the shoulder. Hold for several breaths, then switch sides.
Desk Downward-Facing Dog (stretches shoulders, chest, hamstrings and calves)
Stand in front of a sturdy desk. Place both hands on the desk edge and step back until your body forms an L shape. Press your chest down and breathe here for a few breaths. This opens the shoulders and stretches the legs.
Crescent Moon (side stretch)
Sit on the edge of your chair with feet hip-width apart. Inhale and reach both arms overhead. Grab your left wrist with your right hand and gently pull to the right on an exhale. Return to center, then grab your right wrist with your left hand and pull to the left. Flow with your breath for about five cycles.
Chair Pigeon (hip opener)
Sit toward the front of your chair with feet hip-width apart. Lift your right knee and hug it toward your chest if that feels good. Cross your right ankle over your left thigh, just above the knee. You’ll feel a stretch in the outer hip. For a deeper stretch, lengthen your spine on an inhale, then fold forward slightly from the hips on an exhale. Repeat on the other side.
Seated Twists (releases lower back, opens chest and shoulders)
Sit on the edge of the chair with feet hip-width apart. Place your left hand on your right knee. Inhale to lengthen the spine, then exhale and twist to the right from your midsection. Turn your gaze toward your right shoulder if it feels comfortable. Hold for five breaths, return to center, and repeat on the other side.
Reverse Happy Baby (deep hip opener)
Sit on the edge of your chair with feet hip-width apart. Inhale to lengthen your spine, then fold forward and bring your body between your legs, tucking your chin. Slide your arms behind your calves and reach for the outer edges of your feet. Use your arms to gently pull your body into a deeper fold. Hold for a few breaths, then inhale to slowly sit back up.
Eagle Arms (upper back and shoulder stretch)
Sit tall and extend your arms out to the sides at shoulder height, then cross your right arm over your left at the elbows. Wrap your forearms around each other and try to bring your palms together. Keep your shoulders down and lift your elbows slightly. Hold for several breaths, then switch sides. To intensify, press the underside of your upper arm onto a desk or table while holding the pose.
Shoulder Circles (improves shoulder mobility)
Reach your arms out to the sides at shoulder level and make slow circles forward a few times, then reverse and circle backward.
When work gets busy, it’s easy to sit for hours without moving. Taking short stretch breaks helps prevent fatigue, reduces tension and keeps your muscles healthy. Try to get up at least once an hour—even if it’s just to refill a water bottle, check the mail or do a quick desk stretch. Your body will thank you for the little bit of care.