10 Desk Yoga Stretches for Neck, Shoulders and Back

Ten simple yoga stretches you can do at your desk in under ten minutes to ease a stiff neck, tight shoulders and a sore lower back.

If you sit at a desk for most of the day, you probably know the feeling: a stiff neck by lunch, rounded shoulders by mid-afternoon and a dull ache in the lower back by the time you log off. Sitting still is the problem, more than sitting itself. Your body likes to move, and a few minutes of gentle stretching every hour can make a real difference to how you feel.

These ten stretches come from yoga and are chosen because you can do them in work clothes, without a mat, and without leaving your chair. Move slowly, breathe through your nose, and never push into pain. A stretch should feel like a gentle pull, not a strain.

Before you start

• Sit near the front of your chair with both feet flat on the floor, about hip-width apart.
• Lengthen your spine as if a string were pulling the crown of your head toward the ceiling.
• Take three slow breaths. Let your shoulders drop away from your ears on each exhale.

1. Neck release

Drop your right ear toward your right shoulder. Let the weight of your head do the work. For a little more stretch, rest your right hand lightly on the left side of your head. Hold for five breaths, then switch sides. Keep the opposite shoulder relaxed and low.

2. Chin tucks

Looking straight ahead, gently draw your chin straight back, as if making a double chin. Hold for two seconds and release. Repeat ten times. This simple move counters the "forward head" position that many of us fall into while looking at screens.

3. Shoulder rolls

Lift both shoulders up toward your ears, roll them back, squeeze your shoulder blades together, then let them drop down. Do eight slow rolls, then reverse the direction for four more.

4. Seated cat-cow

Place your hands on your knees. As you breathe in, lift your chest, draw your shoulders back and look slightly up (cow). As you breathe out, round your back, tuck your chin and draw your belly in (cat). Flow between the two for eight breaths. This wakes up the whole spine.

5. Seated side bend

Reach your right arm overhead and lean gently to the left, keeping both sit bones heavy on the chair. Feel the stretch along your right side, from hip to fingertips. Hold for five breaths and switch.

6. Seated twist

Sit tall and place your left hand on your right knee and your right hand on the back of the chair. Breathe in to lengthen, breathe out to twist gently to the right. Keep your hips facing forward. Hold for five breaths, then unwind slowly and switch sides. Don't force the twist; let it come from the middle of your back.

7. Eagle arms

Stretch your arms forward, cross your right arm under your left, bend your elbows and bring your palms together, or press the backs of your hands together if that is easier. Lift your elbows slightly and feel the stretch between your shoulder blades. Hold for five breaths and switch.

8. Wrist and finger stretch

Stretch your right arm forward, palm up. Use your left hand to gently draw your fingers back toward you. Hold for three breaths, then turn the palm down and gently press the back of the hand. Switch sides. If you type all day, your wrists will thank you.

9. Seated figure four

Cross your right ankle over your left knee, keeping the right foot flexed. Sit tall and, if it feels fine, hinge forward a little from the hips. You will feel this in the outer right hip. Hold for five to eight breaths and switch. Tight hips often pull on the lower back, so this one can bring surprising relief.

10. Seated forward fold

Move your feet a little wider, breathe in, then fold forward from your hips and let your arms and head hang toward the floor. Stay for five breaths, then roll up slowly, one vertebra at a time, with your head coming up last.

How often should you do this?

You don't need to do all ten at once. A good habit is to pick two or three stretches every hour, for example when you finish a meeting or before you refill your water. If you prefer one routine, the full sequence takes about eight to ten minutes and works well mid-morning and mid-afternoon.

A few safety notes

• Move slowly and stop if anything feels sharp, numb or tingly.
• If you have a neck or back injury, or are pregnant, check with your doctor or physiotherapist first.
• Stretching helps, but so does changing position. Stand up, walk to a colleague instead of messaging, and set your screen at eye level.

Check your poses

Want to know how your yoga is going? Upload a photo of a pose to our yoga pose rater and get tips on your alignment. New to yoga? Start with our guide to 8 beginner poses.