My work-from-home hustles all pretty much include sitting and mostly sitting at a desk. When I’m not working, I’m usually cooped up in my car. It’s safe to say that my neck and back get tight if I don’t pay extra attention to them.
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For months I was in a lot of pain, wrapping my arms around myself so I could massage that hard-to-reach knot alongside my spine. Rolling my head side to side, making me dizzy. A gentle massage would help some, but I needed to get ahead of the problem and find a better way to tackle the tightness I was experiencing. That led me to practicing gentle yoga.
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5 Simple Yoga Stretches Great For Desk Workers
Yoga is an amazing practice that I incorporate into my daily routine. Even on “rest days” I am squeezing in a quick yoga session.
I could blabber on and on about the benefits of yoga and to just give it a shot, but I’m not going to. The longer you keep your head hanging over your phone as you scroll or arch your back over your laptop as you read, the more pain you will feel and the more knots that will form.
Instead, I want to jump right into the best poses to ease the pain in your upper back and neck that comes from working at a desk. These are super easy to do, very beginner-friendly, and perfect for anyone who works at a desk. These poses are deep, yet gentle, so they will get into those tough knots, giving you relief without overdoing it.
Gentle Seated Neck Stretches
Specially pointing out neck Rotations, especially kn the context of yoga might seem silly. Especially since everyone probably does neck rotations on a regular basis, whether they work at a desk or not. However, the key here is to go slow, be intentional, and feel your neck and muscles as you stretch. If you rush or are just throwing your head around, you run the risk of pulling a muscle. Take it from me. I’ve turned my neck too fast too many too many times and pulled too many tendons.
I’ve learned my lesson. Start with your ear to your shoulder and sit for a moment. Let your neck stretch in that position. Then bring your chin to your chest and let the back of your neck stretch. Once you’re ready, you can move your other ear to your other chest and let the other side stretch. Then let your head hang back. The helps your neck, spine, and throat, and also helps improve your throat Chakra. Keep rotating your head in a slow circle for ten minutes and feel your muscles loosen up.
Cat/Cow
I love Cat/Cow because it really helps my shoulders, where I experience a lot of tightness. The cat pose specifically helps more with my neck too. It also helps loosen up the spine, which is good if you’ve been sitting at a desk. Start by getting on all fours. Arch your chest and head upward toward the sky, bringing your belly low for the Cow pose. Then arch your back up, letting your head hang low for the cat pose. Once you get into these positions, let your body move a little to see what spots are the tightest.
Dolphin Pose
Dolphin pose is another great position for the shoulders and upper back. It can be a little uncomfortable to get the hang of the first few times, though. The dolphin pose is much similar to a downward dog, only you’re on your forearms. It can help to start with a low plank on your forearms. Then shoot your butt into the air so your body makes a V shape. This is also a great core exercise, making it another great two-fer.
Camel Stretch
Camel pose can cause some discomfort. If so, try placing your hands above your butt, around your lower back, to offer support as you work your way into the pose. Take this one slow because while it might be intense at first, it gets deep into your spine and neck. To do this pose, get on your knees. Start to arch your back backward. Tighten your core to help with back discomfort. Lean back until you can rest your hands on your ankles or feet. If you’re not flexible enough, rest your hands on your lower back for extra support. Hang out there and let your spine decompress.
Thread the Needle
Thread the Needle is one of my favorite poses of all time. I make sure to do this once a day and I can often hear the sockets coming out of place when I twist into this position. This pose is great for the neck and upper back. It’s also not too strenuous and I can hang out in this pose for a while. To begin, start on all fours. Lift one arm as if you’re reaching for the sky to open your chest, then slide your arm under you to reach the other side. Allow your body to apply pressure to your upper arm and rest your head on the floor. Be sure to repeat on the other side.
What Do I Need for Yoga or a Home Gym?
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Luckily, yoga itself is inexpensive. Most can make do with a yoga mat and maybe some blocks or a strap to make some poses more accessible. I do have a few other must-have yoga items I can’t live without, but breaking the bank isn’t necessary.
Over the years, my yoga and home workout collection has grown. What started as a Five Below mat, strap, and blocks turned into a cute little shelving unit with a variety of mats, mat spray cleaners, wheels, and so much more.
If you’re interested in discovering what else you might need to complete your yoga or home workout experience, you can always check out my Amazon Influencers Yoga and Home Workout list here.
Bonus: Eagle Arms
Here’s a bonus upper-back yoga pose for you! This is another one of my all-time favorites, especially once I figured out how to spread my shoulder blades and feel the maximum stretch. To make it more advanced, you could also twist your legs, but eagle arms are enough for a beginner. For the pose, start with your arms long and wide. Then cross them in front of you.
Wrap your arms around so you can hold your hands and hold your crossed arms at a 90° angle in front of you. You can move your arms to and down to lubricate your spine. The more you spread your elbow apart, the more your shoulder blades spread. Don’t forget to repeat on the other side.
Affiliate links: Amazon Influencers Yoga and Home Workout list
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. When you click on and/or make a purchase through a link to an Amazon affiliate link placed on our website, we may receive a small commission at no additional cost to you.
