Desk Yoga Posters for Shoulders, Back, and Neck

9 Easy Desk Yoga Exercises for Shoulders, Back, and Arms

Doing a bit of Desk Yoga is a great way to help relieve tension and improve circulation in your shoulders, back, and arms. For only a few minutes a day, performing only a few exercises in the comforts of our chair can make a big difference in our health.

Here are 9 Easy Shoulder, Back, and Arms exercises you can do at the comfort of your Desk. Whether you’re stuck at the office, hospital, or working from home, the following exercises are simple stretches that can help keep your back, shoulders, and upper body healthy.


Desk Yoga Poster for Shoulder, Back, and Neck


1. Seated Cat-Cow

Spending hours sitting at your desk? Keep your spine healthy with this simple excerise!

  1. Sit straight and move your shoulders away from your ears.
  2. Inhale and arch your back.
  3. Exhale and rounder your spine.
  4. Continue to do this movement 5-10 times.
Seated Cat Cow Pose Desk Yoga

2. Spinal Twist 

A simple spinal twist can help you relieve stiffnes in your lower back, neck, and shoulder.

  1.  Have your feet planted on the floor.
  2. Reach one hand on the top of your chair and grab the base of the chair with your other hand (on the same side).
  3. Hold for 10 seconds and repeat on the other side.
  4. Continue these stretches for 2-3 times.
spinal twist for desk yoga

3. Arch Back

Even though we know we shouldn't slouch, we all still do. The simple stretch can help us reverse the effects of poor posture.

  1. Interlace fingers and arch back.
  2.  Hold for 10 seconds.
  3. Take a break before repeating 1-2 times.
Arch Back for Desk Yoga

4. Side Stretch

Here's a great side body stretch you can do on your chair!

  1. With one hand grab the base of your chair on the opposite side.
  2. With the other hand reach up and across the body.
  3. Hold for 10 seconds and repeat on the other side.

Continue this stretch 2-3 times.

Side stretches for desk yoga

5. Upper Back Stretch

Try to use your breath to guide your movement!

Keep your side body, arms and triceps healthy while you're sitting for long hours on your desk!

  1. Try to reach your shoulder blades with both hands.
  2. Slowly move your hands down while taking deep breaths.
  3. Hold for 10 seconds and repeat 1-2 times.
upper back stretch for desk yoga

6. Table Prayer

Loosen your shoulders and upper back with this simple desk stretch.

  1. Place elbows on a sturdy table.
  2. Have your arms in a 90 degree and press elbows into the desk.
  3. Arch your back and push your sit bones down to elongate your spine.
table prayer for desk yoga

7. Table Bow

  1. Place hands on desk..
  2. Move chair back and lean forward.

Stretch where you feel comfortable, don't over do it!

table bow for desk yoga

8. Butterfly Arms

Here's another great stretch that can help you feel looser while you're spending hours at your desk!

  1. Interlace fingers behind your head.
  2. Gently push head down and arch back forward.
  3. Hold for 10 seconds and start to arch spine backwards and open your arms releasing your shoulders.
  4. Hold for 10 seconds and repeat 2-3 times.
butterfly arms exercise for desk yoga

9. Neck Stretch

Your neck and traps can tighten up if you sit all day long! Here's a stretch to keep things looser.

  1. Gently grab the opposite side of your head with your hand.
  2. Gently pull down and hold until you feel the stretch.

Be gentle with your neck, move slowly and don't go too far!

neck stretch for desk yoga

7 Minute Desk Yoga

Follow along in this video and do some Desk Yoga at home for you Shoulders, Back, and Arm.

- Disclaimer -

This video is not medical advice or a treatment plan. Consult with your healthcare professional if you have serious pain and issues. Use this video at your sole risk.

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