Chair Yoga For Tight Neck, Shoulders and Back

August 4, 2017

Whether you’re in a confined space, such as a cubicle or airplane seat, you have mobility issues, or you’re just looking for a few feel-good stretches to melt away tension, this series of seated yoga exercises can be a great addition to your daily routine.

Seated Neck Stretch:

  1. In a comfortable sitting position on the floor in a chair, sit tall
  2. Gently lean your head to one side, until you feel a gentle stretch
  3. Gently stretch your hand towards the floor
  4. You should feel the stretch comfortably on the side of your neck
  5. Hold the stretch for 15 seconds and repeat 3 times on each side

Seated Cat and Cow:

  1. Bring both feet flat on the floor.
  2. Bring your hands to your knees.
  3. On an inhale, arch the back and look up toward the ceiling.
  4. On the exhale, round the spine and let your head drop forward.
  5. Repeat for 3-5 breaths.

Seated Spinal Twist:

  1. Turn so you are sitting sideways in your chair.
  2. Bring both feet flat on the floor.
  3. Twist towards the back of the chair, holding the back of the chair with both hands.
  4. Turn yourself 180 degrees so you are facing the opposite side of the chair to do the twist on the other side.

Seated Forward Fold With Twist:

  1. Keeping both hips firmly rooted in your chair, hinge forward with a long spine.
  2. Place your left fingertips to the floor underneath your left shoulder as you inhale.
  3.  Exhale and slowly twist to the right with your upper body, reaching your extended right arm up toward the ceiling.  You should feel the stretch across your chest and arms.
  4. Inhale and lengthen through your spine, and then as you exhale, engage your lower abs and see if you can reach more through your right arm and even lean back slightly, bringing your gaze up toward your right fingertips.
  5. Release back to seated. Repeat on opposite side.

Seated Pigeon:

  1. From sitting up tall in your chair, lift your right leg up and bring your right ankle across to land right above your left knee.  Flex your right foot to protect your knee.
  2. Gently place your left hand on your right ankle and your right hand on your right knee.  If you have tight hips (which many of us do from sitting in chairs all day long), your shin might not be parallel to the floor, and that’s perfectly fine!  The goal is to feel the stretch in and around your hip joint without feeling any pain in your knee.  Work toward opening your hips a little more each time by inching your right knee gently toward the floor and maybe, eventually, your right shin will be parallel with the floor.
  3. After three breaths, gently fold forward.
  4. Release your right leg to meet your left. Repeat on the opposite leg.

Seated Forward Bend:

  1. Push your chair back from your desk.
  2. Bring both feet flat on the floor.
  3. Interlace your fingers behind your back.
  4. Straighten your arms as much as possible, drawing your interlaced fingers down.
  5. Fold at the waist, bringing your interlaced hands over your back.
  6. Rest your chest on your thighs and release your neck.


Hope you feel more relaxed with less stress and tension in your neck, back and shoulders!



2 responses to “Chair Yoga For Tight Neck, Shoulders and Back”

  1. Monilee Pearson Conrad says:

    Thank you for these great yoga tips. These are perfect to do at work.

  2. Dori Nottingham says:

    Great ideas! Especially when you feel you sit more than you stand you can feel the stretch and get your blood moving.

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