Alleviate tension in your back and shoulders with a yoga instructor's desk flexibility regimen
Say goodbye to office-induced stiffness and tension with this simple, effective seated micro-mobility routine designed to improve mobility, reduce stiffness, and relax muscles in the shoulders, neck, spine, and chest. This routine, which can be done using a sturdy chair with feet flat on the floor, is perfect for those who spend long hours sitting.
The Seated Micro-Mobility Sequence
- Sit forward on the chair with feet flat and hands on your knees.
- Inhale and arch your back, lifting your chest and chin (Cow pose).
- Exhale and round your spine, tucking your chin and pelvis (Cat pose).
- Repeat slowly with your breath for 5–8 rounds to gently mobilize the spine and engage your core.
- Sit upright, feet flat.
- Tilt head gently to the right to bring your ear toward the shoulder.
- Use your right hand to apply light pressure on the left side of your head.
- Hold 15–30 seconds breathing deeply, then switch sides.
- This targets the upper trapezius and cervical spine, easing built-up tension in neck and shoulders.
- Place fingertips on your shoulders, elbows pointing forward.
- Exhale and push elbows forward until arms straighten, wrists flexed and palms open.
- Reverse slowly and repeat 5 times.
- With fingers still on shoulders, open elbows out to sides and circle them 5 times in each direction to increase shoulder mobility.
- While seated, open your chest by pulling shoulder blades back and down.
- Extend one arm out to the side, imagining pressing your palm into a wall.
- Drop your chin forward, then tilt ear towards the opposite shoulder.
- Gently use the opposite hand to increase the stretch on your neck.
- Hold for several breaths, then do small circular palm movements to deepen shoulder stretch.
- Sit tall with feet flat.
- Place your right hand on the left knee or chair side.
- Gently twist your torso to the left, looking over your left shoulder.
- Hold for about 15 seconds, breathing deeply.
- Repeat on the other side.
- This helps release spinal tension and improves mobility.
Seated Torso Twists
Chest Opener & Wall Press Variation (Seated)
Shoulder Openers and Circles
Neck & Shoulder Reset Stretch
Seated Cat-Cow Stretch (Spine Mobility)
Additional Tips
- Move slowly and mindfully with your breath.
- Avoid forcing any stretch beyond comfort.
- Maintain upright posture to maximize benefits.
- Use your breath to guide the movement and relaxation.
This entire routine can be done in 5–10 minutes daily to reduce muscle stiffness and improve posture and circulation while supporting relaxation. Perform the chest opener 3-5 times on each side, focusing on the shoulder blades retracting and your chest opening and stretching. Pause when feeling a slight stretch in the front of the neck during the neck stretch, and lower your chin to feel a stretch in the back of the neck during the neck stretch, avoiding overstretching. Perform the spinal twist 3 times on each side.
Such seated micro-mobility routines are ideal for people who spend long hours sitting, as they counteract stiffness and tension in key upper-body areas without requiring standing or special equipment.
Incorporate these exercises into your health-and-wellness routine for improved fitness and flexibility. The Seated Cat-Cow Stretch aids spine mobility, while the Neck & Shoulder Reset Stretch eases tension in the neck and shoulders. Shoulder Openers and Circles increase shoulder mobility, and the Chest Opener & Wall Press Variation (Seated) can stretch your chest and neck. The Seated Torso Twists help release spinal tension and improve mobility.
Maintaining mindfulness and proper posture can help maximize the benefits of this micro-mobility sequence. This seated fitness-and-exercise routine is a perfect addition to your lifestyle, especially for those who work from home-and-garden settings, spending long hours sitting. Aim to perform these exercises daily for 5–10 minutes to support muscle relaxation, posture, and circulation.
