Chair Yoga: Stretch Your Way to Better Focus and Well-Being

Like most of us, I spend the majority of my day slumped in a chair, bouncing between Zoom sessions. I love my work, but I’ll be honest, the discomfort that comes from 8–10 hours a day in a chair can be brutal. I find myself constantly readjusting just to find some relief despite investing in a number of “comfy” chairs that I really thought would “change everything”.

Back in grad school, I was introduced to “chair yoga” — a way to sneak in stretches and movement when you don’t have a second to spare, let alone 60–90 minutes for a full yoga class. I loved it at the time…but haven’t thought about it since 2018. Recently, however, while cleaning out my office, I came across that tiny slip of paper I’ve kept for years — a cheat sheet of desk‑friendly stretches. Now it’s taped inside my desk drawer as a daily reminder to slow down and make space for a little movement.

This summer, I’m challenging myself (and you!) to build a habit of incorporating small moments of movement throughout the workday.

Here are 8 chair/desk‑friendly yoga moves you can do in seconds (subtly…so no one at your office can question you) — no special equipment required. So go ahead, roll out that imaginary yoga mat, take a deep breath, and gift yourself a moment of self‑care.

Here is a photo of the relic that has survived three moves, resting beautifully in my desk drawer.

1. Neck Rolls: Shake Off the Tension

Why It Works:
Staring at screens can cause stiff neck muscles and headaches. Gentle neck rolls release tension and boost blood flow.

How to Do It:
Sit tall with shoulders relaxed.

Drop your right ear toward your right shoulder, then slowly roll your head forward in a smooth circle.
Do 3–4 circles in each direction, breathing deeply.

Tip: If your neck is tight, hold each position for a few seconds longer.
Challenge: Do this every 30 minutes as a quick reset.

2. Shoulder Shrugs: Let Go of the Stress

Why It Works:
Shoulder tension is common when working long hours at a desk. Shrugs help release tight muscles and improve posture.

How to Do It:
Sit tall with feet flat on the floor.
Inhale deeply, shrug your shoulders up toward your ears.
Exhale, releasing shoulders down and back.
Repeat for 10 rounds, syncing with your breath.

Tip: Maintain an open chest and long spine.
Challenge: Pair this stretch with a favorite song for an instant mood boost.

3. Seated Cat‑Cow: Stretch & Strengthen Your Spine

Why It Works:
Ideal for counteracting the rounded spine we adopt at desks, this move lengthens the spine and improves mobility.

How to Do It:
Sit on the edge of your chair, feet flat, hands on knees.
Inhale as you arch your spine, lift your chest, and look up (Cow).

Exhale as you round your spine and tuck your chin (Cat).
Repeat 5–10 times, focusing on slow, mindful breathing.

Tip: Let the movement flow naturally with your breath.
Challenge: Do this first thing in the morning to energize your body and mind.

4. Seated Forward Fold: Release Your Lower Back

Why It Works:
After long periods of sitting, your lower back can become tight. This stretch lengthens the spine and releases tension from your lower back and hamstrings.

How to Do It:
Sit at the edge of your chair, feet flat and knees hip‑width apart.
Inhale, lengthen your spine. Exhale as you fold forward, bringing your chest toward your thighs.
Let your head hang, and if it feels good, grab opposite elbows for a deeper stretch.
Hold for 20–30 seconds, breathing deeply.

Tip: Keep knees slightly bent to protect your lower back.
Challenge: Exhale slowly and release any mental tension you’ve been holding.

5. Desk Side Stretch: Open Up Your Sides

Why It Works:
This stretch combats slouching and opens tight muscles in your sides, lower back, and chest — perfect for those long work-from-home days.

How to Do It:
Sit tall with feet firmly on the ground.
Reach your right arm overhead and lean gently to the left.
Hold for 15–30 seconds, focusing on lengthening your right side. Switch sides.

Tip: Maintain an engaged core to protect your lower back.
Challenge: Integrate this stretch every time you start to feel slouched or tired.

6. Wrist & Finger Stretches: Release the Tension

Why It Works:
Typing and scrolling can cause discomfort in the wrists and hands. These stretches help reduce tension and keep your joints supple.

How to Do It:
Extend your arms in front of you, palms facing out.
Gently pull back on your fingers with the opposite hand to stretch the wrist and forearm.
Hold for 15–30 seconds, then switch sides.
Roll your wrists in circles for added relief.

Tip: Do this periodically throughout the day.
Challenge: Set a reminder every hour for a quick 2‑minute hand and wrist break.

7. Seated Spinal Twist: Relieve Back Tension

Why It Works:
Twisting improves spinal mobility, relieves tightness, and combats the discomfort caused by long hours at a desk.

How to Do It:
Sit tall with feet flat.
Place your right hand on the back of your chair and your left hand on your right knee.
Inhale to lengthen your spine, exhale as you twist to the right.
Hold for 15–30 seconds, then switch sides.

Tip: Keep your neck and shoulders relaxed for a deeper, more comfortable stretch.
Challenge: Practice this after lunch to shake off that post‑meal slump.

8. Deep Breathing: Relax and Reset

Why It Works:
Deep breathing calms your nervous system, reduces stress, and improves focus — making it ideal for those moments when your to‑do list feels overwhelming.

How to Do It:
Sit comfortably with feet flat and spine tall.
Inhale slowly for 4 seconds, hold for 4 seconds, then exhale for 4 seconds.
Repeat for 3–5 rounds.

Tip: Try this technique every time you shift tasks to refocus your energy.
Challenge: Set a daily 5‑minute deep breathing practice for long‑term benefits.

Small moments of movement can make a big difference in how you feel throughout your day. Save this guide, set a reminder, and give these desk‑friendly stretches a try--your body and mind will thank you!

If you’re looking for more ways to reduce tension, build resilience, and create a healthier work‑life balance, connect with us at Gluck Psychology Collective. We’re here to help you find calm, clarity, and support every step of the way.