3 Stretches to Undo a Day at Your Desk
If you spend your day at a computer (or scrolling on your phone more than you'd like to admit), you already know the feeling — that tight, achy pull between your shoulder blades by 3pm, or the dull ache creeping up the back of your neck. It's one of the most common things we hear from people walking into the studio for the first time, and the good news is you don't need an hour-long class to start feeling relief. Just five minutes and a bit of floor space will do it.
Here are the three stretches we walk through in this week's video, plus what each one is actually doing for your body.
Thread the Needle
Start in tabletop position, then slide your right arm underneath your left, letting your right shoulder and ear rest toward the mat. Hold for 45–60 seconds, then switch sides. This one works your rhomboids and rear deltoid — the muscles between and around your shoulder blades — along with the rotators in your mid-back. It's the move for that deep, achy spot between your shoulder blades that desk sitting tends to create.
Seated Neck Release
Sit cross-legged, drop your right ear toward your right shoulder, and gently add a little hand weight for a deeper stretch. Hold 30 seconds, then switch sides. This targets your upper trapezius and levator scapulae — the muscles running from the base of your skull down to your shoulder. These two are usually the main culprits behind "tech neck" and tension headaches from looking down at a screen all day.
Eagle Arms
Cross your arms in front of you, lift your elbows, and hold for 30–45 seconds per side. This stretches the rhomboids and lower traps across your upper back, plus the back of your shoulders. It's especially good for undoing that rounded-forward posture that comes from hours of typing.
None of these require flexibility, experience, or even a yoga mat. Just try them next time you feel that familiar tightness setting in. And if you want to build a regular practice around moves like these (with people to guide you through proper form), our new client introductory offer is a great place to start. Come see us at 242 Hunter Street West, Suite 1, or book online at saltiyoga.ca.
Want to follow along? Find these stretches in our YouTube video here.
