Whether you work from home or spend long hours at the office, sitting in front of a computer most of the day can hurt your posture and create tension that leads to aches and pains. Even as the pandemic eases, many of us still spend a lot of time at desks or screens, which often causes neck and shoulder pain.
There are many ways to ease the discomfort from sitting all day. Here are easy, desk-friendly chair yoga poses that help release tension and stretch the neck, shoulders, back and hips—areas that commonly hold stress when you’re working. Adding a few of these moves throughout your day can help prevent neck, back and shoulder pain. Even 5–10 minutes or a short lunchtime break can make a big difference. The best part is you can do these stretches while staying at your desk in a chair.
For more tips on improving your home or office workspace, check out my post on Zulily, where I share posture tips and ideas for setting up a better home workspace.
Below are several simple stretches that target the neck, shoulders and back. Adding just a few of these chair yoga moves will improve circulation, release tension and give your body some much-needed care.
Chair Yoga Stretches You Can Do at Your Desk
Neck Release (loosens tight neck and shoulder muscles)
Sit tall with your feet flat on the floor. Slowly look up, down, left and right. Bring your chin to your chest, then tilt your head to the right, bringing your ear toward your shoulder—don’t lift or scrunch your shoulder. Hold for 5–10 breaths, then switch sides.
Seated Cat/Cow (opens shoulders and chest; flexes the spine)
Sit near the edge of your chair with feet hip-width and hands on your knees or thighs. Inhale, lift your chest, broaden your collarbones and tilt your gaze up. Exhale, round your spine like a scared cat, tuck your chin and relax your neck. Repeat 5–10 times, or hold each position for a few breaths if that feels good.
Seated Forward Fold (releases tension in the neck, back and hips)
Sit on the edge of your chair with feet slightly wider than hip-width. Place hands on your thighs, inhale, then exhale and fold forward from your hips, bringing your chest down toward or between your legs. Let your upper body hang and release your shoulders and neck. Inhale to sit back up with your hands on your thighs.
Shoulder-opening option: Before folding, clasp your hands behind your back or hold a towel between your hands. When folded, lift your arms to deepen the stretch.
Shoulder Stretch
Bring one arm across your chest (for example, right arm across to the left). Pull your elbow gently toward your chest to feel a stretch across the shoulder.
Desk Downward Facing Dog (stretches shoulders, chest, hamstrings and calves)
Stand in front of a stable desk and place your hands on the desk edge. Step back until your body forms an L shape. Let your chest move toward the floor and breathe for several counts. This stretch works your shoulders, chest, hamstrings and calves.
Crescent Moon (side stretch)
Sit on the edge of your chair with feet hip-width. Inhale and raise both arms overhead. Grab your left wrist with your right hand and lean gently to the right. Exhale, return to center, then grab your right wrist with your left hand and lean to the left. Repeat with your breath for 5 cycles.
Chair Pigeon (releases tight hips)
Sit near the front of the chair. Lift your right knee toward your chest, then cross your right ankle over your left thigh just above the knee. Keep your foot flexed. You may feel a deep hip stretch. For a deeper stretch, lengthen your spine and fold forward from the hips with a straight back as far as comfortable.
Seated Twists (stretches lower back and opens shoulders and chest)
Sit near the front of the chair with feet hip-width. Place your left hand on your right knee, inhale to lengthen your spine, and exhale to twist to the right. Turn from your midsection and, if it feels okay, look over your right shoulder. Hold for 5 breaths, return to center, and repeat on the other side.
Reverse Happy Baby (hip opener)
Sit near the front of the chair and fold forward between your legs with your chin tucked to your chest. 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 sit back up slowly.
Eagle Arms (stretches shoulders and upper back)
Sit tall and extend your arms out to the sides at shoulder height. Cross your right arm over your left with elbows bent and wrap your forearms together if you can, bringing your palms together. Keep your shoulders down and lift your elbows slightly away from your chest. Hold for several breaths and repeat on the other side.
Option to intensify: Press the bottom of the upper arm onto a desk or table while in eagle arms to deepen the stretch.
Shoulder Circles (shoulder mobility)
Extend your arms out to shoulder height and circle them a few times forward, then backward to increase blood flow and mobility.
When work gets busy, it’s easy to sit for hours without moving. Taking short stretch breaks helps relieve muscle tension, reduce fatigue and give your body a reset. Aim to stand or move once every hour, even if it’s just to refill your water, check the mail, or do a few of the simple desk stretches above. Your body will thank you.