Desk Yoga for the Neck

Working at a desk for long periods of time can contribute to tension in your back, shoulders and neck. The tension leads to pain and stiffness that can make your hours of paper- or computer work seem much longer. Yoga, the art of stretching, breathing and feeding the soul, can be done on the neck right at your desk to release stress and tension from your body and mind.

  1. Shoulder Rolls

    • During a long day at work, tension builds in your upper back and shoulders, especially if you tend to hunch your shoulders when you sit. The tension can creep up into your neck, causing stiffness and soreness. Shoulder rolls are a more fluid, graceful movement than shoulder shrugs, and are designed to reduce the stress in the back and shoulders. Roll your left shoulder smoothly up and forward toward your ear as you inhale. Exhale as you roll down and back to the neutral position. Repeat the sequence with your right shoulder and continue until you have completed 10 rolls on each side.

    Head Turns -- Lateral

    • Turning your head laterally -- to each side -- loosens up stiff muscles and can alleviate aches and pains in the neck. This desk exercise is part of a yoga sequence called Brahma Mudra. Focus on your breathing and fluid turning motions of your head. Begin the movement with your eyes and allow your head to follow. Swivel your head to the left so you are looking over your left shoulder. Turn back to look straight ahead and then turn to the right. Inhale when your head is in the front-facing position, and turn your head on each exhalation. Repeat the sequence three times.

    Head Turns -- Up and Down

    • Brahma Mudra continues with an up-and-down stretching of the neck that is easy to do at your desk. Breathe in and turn your head up toward the sky. Breathe out and tuck your chin down toward your chest. Control your movements so they are slow, smooth and gentle. Focus on your breathing to experience a release of mental tension as well as physical.

    Neck-to-Ear Stretch

    • The yoga-inspired neck stretch lengthens the neck muscles and loosening the tight cords as you focus on your breathing. Take a deep, cleansing breath in. Tilt your head down toward your ear as you exhale. Keep your shoulders still as you move your head. Breathe in and out slowly a few times before bringing your head back up to the neutral position. Repeat the stretch toward the other ear.