Relieve Neck, Shoulder & Back Tension Sitting At Your Desk
Sitting at a desk for an extended period is bound to create tension in the body, and when we don’t make an effort to relieve it, it only gets worse.
I don’t need to tell you that. I’m sure that’s why you’re here. So let’s get right into it.
Here are a few simple stretches you can do at your desk to help you find relief from all that tightness and discomfort so that you can get back to work feeling good again.
Start With Sitting Up Taller
Yes, I know…
You’ve heard it a million times I’m sure-
“Sit up taller. Stand up straight. Fix your posture.”
It’s true though- aligning your spine is important and especially beneficial in keeping the pain at bay when you’re sitting for hours on end.
Start by sitting in your chair, so that your feet are flat on the floor.
Then take a deep breath in through your nose and feel your spine get longer by extending the top of your head toward the ceiling.
As you exhale, feel your shoulders drop away from your ears and relaaax.
Continue taking a few deep breaths here, encouraging your spine to lengthen with every inhale and allowing your shoulders to relax down, away from your ears with every exhale.
Circling Your Neck
Drop your chin towards your collarbones. Focus at the tip of your nose and imagine that you are going to draw a large circle with the tip of the nose.
As you breathe in – circle the nose to the right and continue drawing it upward toward the ceiling.
As you breathe out – continue circling your nose to the left, then downward to bring the chin back to the collarbones.
Sync this movement with your breathing for the next several breaths.
Afterward, repeat the movement in the opposite direction.
Draw the circle to the left and up as you breathe in. Then continue to the right and down as you breathe out.
Keep the muscles in your face relaxed, and allow your breathing to be slow and deep. Try not to rush the movement.
If you notice a space that feels tighter, pause there and allow your head to hang heavier in that spot for as long as it feels good.
Take your time so that you enjoy the sensation.
Interlace Your Hands Behind Your Head
Breathe in deeply and stretch your arms up towards the ceiling.
Interlace your fingers and bring them behind your head, placing them at the base of your skull.
Let your elbows open wide and feel your shoulders relax down. Allow your head to drop back into the support of your hands, creating a little hammock for your head.
Take several breaths here, feeling your chest expand more each time you breathe in, and your elbows, shoulders, and head relax more with each breath out.
Opening Your Chest & Stretching the Shoulders
Breathing in – reach your arms back and gaze upward.
Feel your chest open and expand, allowing a subtle arch through your spine.
Breathing out – bring your arms forward to interlace your fingers, and then press the palms forward. Let your chin curl towards your chest and allow your upper back to round, feeling your shoulder blades slightly separate.
Continue this movement synced with your breathing.
Notice if you feel extra tension in a specific area. If so, continue to hold there and breathe.
Seated Chair Twist
As you inhale – extend your arms up toward the ceiling, feeling the sides of your torso lengthen.
As you exhale – begin to twist to the right. Place your left hand on the outside of the right thigh and your right hand on the back of the chair.
Pause as you breathe in again and feel your spine get longer.
As you exhale again – try to feel the twist happen from the belly button region first. Then slowly allow the twist to deepen up the spine, eventually guiding your chin to look over your right shoulder.
**If it feels good – you might choose to nod your head “Yes” to deepen the stretch in your neck and shoulders. Pause and stay in any spot that feels tighter for a few breaths.
Continue to breathe long, smooth breaths.
As you inhale – reach your arms back up toward the ceiling and bring your torso back to center. Then exhale and repeat moving to the other side.
Standing Forward Fold
Begin standing with your hands on your hips.
As you exhale – fold forward from your hips and feel your tailbone lift up toward the ceiling.
Allow your head to hang heavy and relax while feeling your spine lengthening towards the ground.
Depending on how stiff the backside of your body is, will help you determine which variation will feel best at the moment.
OPTION 1 – This can also be done with a deep bend in the knees to feel more ease in the pose. Holding onto your elbows will make your torso feel heavier and allow your shoulders and back to relax more.
OPTION 2 – To get a deeper stretch in the chest and shoulders, interlace your fingers behind your back, then squeeze your palms together and press them forward. As you’re squeezing the palms together, try waving the hands forward and backward slightly to massage the entire space between the shoulder blades.
OPTION 3 – To get a deeper stretch the entire backside of your body, grab hold of your calves or ankles and actively pull to torso closer towards your thighs. Continue to extend your tailbone towards the ceiling and the top of your head towards the floor. Nod the head ‘yes’ or ‘no’ to help release tension in the neck.
To come out of any of the variations – place your hands on your hips, then take a deep breath in as you slowly rise to stand again.
Getting Back To It . . .
Now you should feel ready to conquer the world again… or at least today’s work.
You can utilize these movements throughout your day when you feel the tension starting to creep back in. They’re easy to incorporate WHILE you’re doing your work or on your next break.
Throughout the day, try to be mindful of your posture. Slouching invites the pain and discomfort to come in quicker and more intensely.
As often as you can think to – remind yourself to relax your shoulders and breathe deeper. Maybe even place a little sticky note with a reminder somewhere nearby? Long, smooth, and deep breaths through the nose will help to relieve both physical and mental stress.
How do you feel? Did this help? Do you have any questions? Leave a comment below to let me know or contact me directly here. I’m always happy to help!
Until then… Get back to work, feelin’ good!