5 Simple Yoga Poses You Can Do at Your Desk to Relieve Neck Pain
- Sumit Gfdigital
- Sep 3
- 3 min read
Nowadays, almost everyone suffers from neck pain. Especially the ones who are regularly working from the office or their own home. Simple yoga poses can be a relief from your neck pain, and for that, you just need 6 minutes.
1. Neck Stretches:
Neck exercises relieve tension and improve flexibility by lengthening and relaxing the muscles in the front, back, and sides of your neck. Frequent neck stretches can increase range of motion and lower the chance of injury. It improves blood flow and removes stress. To properly conduct a neck stretch:
Either sit up straight in your desk chair or stand with your feet shoulder-width apart and your arms swinging loosely at your sides.
Bring your right ear close to your right shoulder by tilting your head to the right.
Hold for 10-15 seconds and then release.
Repeat the same on the other side.
Repeat this stretch 2-3 times.
2. Ear-to-shoulder stretch
Simple yoga poses like targeting the sides of your neck. This will release stress and ease your pain from the neck.
How to perform:
Sit or stand straight.
With your right ear gently lowered towards your right shoulder, feel the left side of your neck stretch out.
Hold for 30 seconds, then switch sides and repeat.
Perform this 2-3 times on each side.
3. Shoulder Rolls
For people who spend a lot of time at a computer or work desk, this is one of the best and easiest yoga asanas. Shoulder rolls help with posture and stress relief. Additionally, they help to promote relaxation, reduce tension, enhance circulation, and avoid headaches. By including shoulder rolls in your daily routine, you can reduce the pain.
How to perform:
Start by placing your arms comfortably at your sides or on your shoulders while you sit or stand.
Start by circularly rolling your shoulders backward.
Repeat the circle backwards and forwards.
Do the workout two or three times.
4. Chair Twists
Doing simple yoga poses like chair twists on a regular basis helps ease tightness and discomfort and lessen back pain. Another great way to ease tension in the hips and waist is to twist chairs.
How to perform:
With your feet flat on the ground, take a comfortable seat in a chair.
Put your hands on the armrests or on your knees.
Reach your right hand towards the back of the chair while twisting your torso to the right.
Return to the centre after holding for a little while.
To the left, repeat the twist.
For two to three sets, repeat 10-15 times on each side, then take a break.
5. Seated Cat-Cow Stretch
This stretch works on the shoulders, lower back, and spine. It is excellent for posture correction and increasing spinal mobility.
How to do it:
Try closing your eyes and paying attention to your breathing for a more profound state of relaxation.
With your hands on your knees or thighs and your feet flat on the floor, take a tall stance in your chair.
As you take a breath, raise your chest, gaze up, and softly arch your back (Cow Pose).
Tuck your chin into your chest, drag your belly inside, and circle your spine as you exhale (Cat Pose).
For five to eight rounds, repeat this flow, coordinating your movements with your breathing.
Conclusion
These are some yoga poses for beginners who want to get relief from their neck pain. You can perform these poses for some days, and you will see some improvements. Slowly include these basic yoga poses in your daily life, and you will live a much easier lifestyle.
Key Takeaways
Just 6 minutes of simple stretches can help relieve neck pain from desk work.
Neck stretches, ear-to-shoulder stretches, shoulder rolls, chair twists, and seated cat-cow stretches can be done from your office or desk.
All exercises can be done while sitting at your desk or standing nearby
Doing these stretches 2-3 times per exercise will help you reduce tension.
Coordinate movements with breathing to have better effectiveness.
Frequently Asked Questions
Q: How long should I hold each stretch?
Please do not force yourself to hold a stretch for too long. Start with 5 seconds and make your way upto 10 seconds maximum.
Q: Can I do these stretches while working at my computer?
Yes! All these stretches are office-friendly and can be easily done at your desk.
Q: How often should I do these stretches throughout the day?
For better results you can do these daily. In addition, you can include these in your wind-up routines easily.
Q: Are these stretches safe for everyone with neck pain?
It's always best to consult with a healthcare professional if you have chronic neck pain.
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