Ease tension and reduce stress in your neck with these five yoga stretches, conveniently performable at your desk
Five Yoga Stretches to Ease Neck Tension at Your Desk
Desk jobs and poor posture can lead to increased neck tension, according to Alexandra Kelly, a yoga instructor at East of Eden. However, with just a few minutes dedicated to yoga stretches, you can alleviate this discomfort without needing a yoga mat or extended breaks. Here are five yoga poses that can be done at your desk to help ease neck tension.
- Standing Forward Bend Pose
Stand with feet hip-width apart, and fold forward with a slight bend in your knees. Tuck your chin to your chest and let your head relax. You can gently shake or circle your head to release neck tension. This pose targets the neck, shoulders, and arms.
- Cow Face Arms (Gomukhasana variation for arms only)
Sit or stand, reach one arm up and bend at the elbow to touch the back of your neck, and the other arm down and behind your back trying to clasp hands or reach close. This stretch effectively targets the shoulders and neck areas.
- Neck Side Stretch with Hand Assistance
Sit or stand, place your right hand on top of your head and gently pull your head toward your right shoulder to stretch the left side of your neck. Hold for 30 seconds and repeat on the other side. This stretch targets the trapezius and levator scapulae muscles.
- Jaw and Neck Yoga Stretch
Using your own hands, gently massage and stretch the jaw and neck muscles to relieve tension related to jaw clenching and tech posture. This no-mat pose focuses on releasing tension in the jaw, ears, shoulders, and calming nervous system stress.
- Puppy Pose (Uttana Shishosana) Variation on Desk
While classically done on a mat, a modified version can be done sitting or leaning against your desk by stretching arms forward and lowering your head towards your arms with your spine long, opening your upper back and neck. This pose helps ease upper shoulder and neck tension.
These poses help release tension by stretching and relaxing muscles commonly tightened during prolonged sitting and desk work. They require minimal space or equipment and are practical for office or home desk environments.
| Pose Name | How to Do It Briefly | Target Areas | At Desk Without Mat? | |---------------------------|--------------------------------------------|-----------------------------|----------------------------| | Standing Forward Bend | Fold forward, chin to chest, relax neck | Neck, shoulders, arms | Yes | | Cow Face Arms (upper body)| Reach one arm behind neck, other behind back| Shoulders, neck | Yes (seated or standing) | | Neck Side Stretch | Hand-assisted head tilt to one side | Trapezius, levator scapulae | Yes | | Jaw and Neck Stretch | Hands massage/stretch jaw and neck muscles | Jaw, neck, shoulders | Yes | | Puppy Pose Variation | Lean forward with arms stretched, head down| Upper back, neck | Yes (modified on desk) |
Kelly recommends doing five reps of the chin lift and lower exercise, which can offer a release for tension at the top of the spine, back of the neck, and shoulders. To perform the chin lift and lower exercise, interlace your fingers and move your hands to the base of your skull, inhale and draw your elbows back, squeezing your shoulder blades together and lift your chin, then exhale and bring your elbows closer together and let the weight of your arms stretch the back of your neck.
In addition to these poses, Kelly suggests the "Ear to Shoulder" stretch and Chakki Chalanasana, or stirring the pot, to help release tension in the neck area. To perform the "Ear to Shoulder" stretch, touch your left hand overhead to your right ear, allowing the weight of your arm to guide your ear towards your left shoulder, and hold for five breaths before switching sides. To perform Chakki Chalanasana, sit in a chair with your hands on your knees and move your torso, neck, and shoulders in a circular, clockwise motion from your hips. Repeating the same action on the other side can also help release neck tension.
A poor work setup can exacerbate neck tension, particularly when working from home on improperly sized surfaces, inadequate lighting, and small laptop screens. By incorporating these yoga poses into your daily routine, you can help alleviate neck tension and promote a healthier work environment.
- Incorporating science and fitness-and-exercise, such as the Standing Forward Bend Pose and the Puppy Pose Variation, into your workplace-wellness routine can help improve health-and-wellness and alleviate neck tension caused by desk jobs and poor posture.
- Yoga, especially poses like the Cow Face Arms and Neck Side Stretch with Hand Assistance, can provide mental-health benefits by reducing stress and tension in the neck and shoulders, thereby promoting overall wellness.
- In addition to the desk-friendly yoga poses for easing neck tension, incorporating other practices like the "Ear to Shoulder" stretch and Chakki Chalanasana can also contribute to a more flexible and relaxed neck area, which is essential for maintaining good mental-health and physical health-and-wellness.
