Desk-friendly yoga stretches for alleviating neck strain and stress, as taught by a proficient yogi
Working from home has brought about a new set of challenges, one of which is neck tension due to prolonged periods of poor posture and unnatural neck and shoulder positions. According to Alexandra Kelly, a yoga instructor at East of Eden, desk jobs can contribute significantly to this issue. Fortunately, there are several yoga poses that can help alleviate this discomfort.
Yoga Poses to Ease Neck Tension
- Standing Forward Bend Pose From a standing position, fold your upper body forward with knees slightly bent. Tuck your chin to your chest and relax your head. Gently shake or circle your head to release neck and shoulder tension. Hold this pose for at least one minute.
- Eagle Arms with Chin Tilt Sit comfortably, hook your right elbow into your left, wrap your arms with palms together, and gently tilt your chin to your chest to stretch the side neck muscles and upper back.
- Thread the Needle Pose From a tabletop position, slide one arm underneath the other and lower the shoulder to the floor, creating a gentle twist that stretches the spine, shoulders, and neck. Supporting the neck with a rolled blanket can enhance comfort and relief.
- Neck Tilts (Side to Side) Sit or lie comfortably, slowly tilt your head towards each shoulder without forcing a stretch, pausing to sense and release tension.
In addition to these poses, Shoulder Rolls can help soften shoulder and neck tension, while mindfulness during these slow, gentle exercises can improve mobility and relaxation.
Other Beneficial Movements
- Chin Lift and Lower Exercise Exhale, bring your elbows closer together, and let the weight of your arms stretch the back of your neck in the chin lift and lower exercise. Do five reps of this exercise.
- Ear to Shoulder Pose Bring your left hand overhead to touch your right ear, and guide your ear towards your left shoulder, stretching the right side of your neck.
- Sitting Chakki Chalanasana (Stirring the Pot) Sitting in a chair, use your hands as anchors, and move your torso, neck, and shoulders in a circular, clockwise motion from your hips. Gradually increase the size of the circular motion before reversing the direction.
- Sitting with a Slightly Tucked Chin and Looking Over the Shoulder Sit straight with a slightly tucked chin, look over your left shoulder, drop your shoulders away from your ears, and hold for three breaths. Repeat on the other side.
- Interlacing Fingers and Placing Hands at the Base of the Skull Interlace your fingers and place your hands at the base of your skull. Inhale, draw your elbows back, squeeze your shoulder blades together, and lift your chin.
These poses can be done at home without special equipment, require only a few minutes, and are beneficial for counteracting neck stiffness related to tech posture or desk work. For video guidance, there are brief yoga sequences targeting neck and jaw tension available online that are suitable for daily practice without a mat.
Incorporating these yoga poses regularly can effectively relieve neck tension caused by working from home.
- The Standing Forward Bend Pose can help alleviate neck tension, as it involves folding the upper body forward, tucking the chin to the chest, and gently shaking or circling the head.
- Eagle Arms with Chin Tilt pose can stretch the side neck muscles and upper back by sitting comfortably, hooking one elbow into the other, wrapping the arms with palms together, and slightly tilting the chin to the chest.
- Thread the Needle Pose, from a tabletop position, can stretch the spine, shoulders, and neck by sliding one arm underneath the other and lowering the shoulder to the floor, creating a gentle twist.
- Neck Tilts, done by slowly tilting the head towards each shoulder, can help release neck tension and improve mobility.
In addition to these yoga poses, other beneficial movements include Shoulder Rolls, Chin Lift and Lower Exercise, Ear to Shoulder Pose, Sitting Chakki Chalanasana, Sitting with a Slightly Tucked Chin and Looking Over the Shoulder, and Interlacing Fingers and Placing Hands at the Base of the Skull. These movements can be done at home and are beneficial for counteracting neck stiffness related to tech posture or desk work.
