Long days and even longer study sessions, can leave your back and neck feeling stiff. Luckily, PTB has just the thing: 7 desk-friendly, do-anywhere yoga moves. While it can’t replace your regular yoga routine, these stretches can help you reset your mind and body when you’re glued to your desk (or couch, or kitchen chair).
#1: Seated Cat-Cow Stretch
- Sit up straight in your chair with your feet flat on the floor.
- Inhale, arch your back, and lift your chest (Cow pose).
- Exhale, round your back, and drop your chin to your chest (Cat pose).
- Repeat this flowing motion for several breaths.
#2: Seated Spinal Twist
- Sit up straight and place your feet flat on the floor.
- Twist your upper body to the right, placing your left hand on the outside of your right knee.
- Hold for a few breaths, then switch sides.
#3: Seated Forward Fold
- Sit on the edge of your chair with your feet hip-width apart.
- Hinge at your hips and reach your hands toward your feet or the floor.
- Keep your back straight and hold for a few breaths to stretch your hamstrings and lower back.
#4: Desk Shoulder Opener
- Clasp your hands behind your back and straighten your arms.
- Lift your arms slightly, opening your chest.
- Hold for a few breaths to stretch your shoulders and chest.
#5: Desk Pigeon Pose
- Sit on the edge of your chair and cross your right ankle over your left knee.
- Gently press down on your right knee to open your hip.
- Hold for a few breaths, then switch sides.
#6: Seated Neck Stretch:
- Sit up straight and drop your right ear toward your right shoulder.
- Hold for a few breaths to stretch the left side of your neck.
- Repeat on the other side.
#7: Shoulder Blade Squeeze
- Sit with your feet flat on the floor and your hands resting on your thighs.
- Inhale and squeeze your shoulder blades together, lifting your chest.
- Exhale and release.
- Repeat 10-15 times to improve posture and alleviate tension in the upper back.