5 Poses To Do From Your Desk

Long hours at a computer add up, and your body feels it. Tight shoulders, a stiff neck, achy wrists and a restless mind are all part of the deal when you sit for most of the day. The good news is you don't need a mat, a studio or even a change of clothes to find relief.

These five simple stretches take just a few minutes and you can do every one of them right from your chair. Use them between meetings, during an afternoon slump or anytime your body asks for a little space. Let's reset.

First, settle in

Before you move, take a moment to land. A few intentional breaths calm your nervous system and bring your focus back.

• Take a moment to disconnect from your work

• Inhale deeply through your nose for 4 counts, fill your lungs

• Exhale out through your mouth, for 4 counts

• Repeat 3-5 times

Seated Cat Cow

Relieves: back stiffness and tension along your spine

• Sit at the edge of your chair with your feet hip-width apart and your hands on your knees

• Inhale into Cow Pose, lifting your chin and chest and broadening across your collarbones as you gaze up

• Exhale into Cat Pose, rounding through your spine, tucking your chin and releasing through your neck

• Cycle through 5 times

Ear to Shoulder

Relieves: neck and shoulder tension from looking at screens

• Inhale, close your eyes and consciously relax your shoulders down your back

• Exhale and drop your right ear toward your right shoulder

• Inhale back to center

• Exhale and drop your left ear toward your left shoulder

• Inhale back to center

• Cycle through 5 times

Wrist & Finger Stretch

Relieves: tight wrists and hands from typing and scrolling

• Stretch your arms out long in front of you

• Flip your right palm to the sky

• Gently press your fingers back and down with your other hand

• Hold for 10 seconds

• Repeat on your left side

Seated Side Stretch

Relieves: a compressed side body and the slump of sitting

• Extend your arms above your head

• Wrap your right fingers around your left wrist

• Inhale and lengthen up

• Exhale up and over to the right, keeping both sides of your body long

• Inhale back to center and switch your grip

• Exhale up and over to the left, then inhale back to center

• Cycle through 3 times

Seated Twist

Relieves: lower back tension and that stuck, sluggish midday feeling

• Bring your right arm across your body and grab the left side of your chair

• Inhale and lengthen up through your spine

• Exhale and twist to your left, using your left arm on the back of your chair for leverage

• Hold for a round of breath

• Inhale back to center, then bring your left arm across your body and grab the right side of your chair

• Exhale and twist to your right, using your right arm for leverage

• Hold for a round of breath

• Inhale back to center

• Cycle through 3 times

Ready for the full experience?

Desk stretches are a great daily reset, and there's nothing quite like rolling out your mat for a complete practice. When you're ready to move, sweat and clear your head, we'd love to practice with you.

New to CorePower? Your first week of unlimited classes is free, with no experience needed and no commitment required. Prefer to practice from home? Explore our on-demand classes and flow whenever it works for you.

We'll meet you where you are, even at your desk.