Chances are if you own a computer or a smartphone, you battle with tight shoulders, which can sometimes lead to neck and wrist problems if not handled swiftly.
If you spend time every day at a desk or looking down at your phone, you’ll want to give yourself the gift of this little yoga sequence on the daily to help counter the effects of slouching, forward-head position (which I call “tech neck”) and tension in the shoulders and chest caused by stress.
To counteract your time at desks or on screens, I’ve put together this sequence of poses that serves as my go-to for better posture and relief!
The most important part of this practice? Feel it. Give these poses the time they deserve to open up your shoulders effectively. Just a few solid breaths in each one will do wonders!
1. Child’s Pose (Balasana) Variation with Palms Face Up
You’ll want to do this on a soft surface like a rug, blanket or thick yoga sticky mat. Kneel on your mat to start. Come into a child’s pose by spreading the knees wide and bring the big toes to touch. Then slide the the hips to the heels. Place your arms alongside your body with the palms facing up.
Release the pose by gently sitting up. Stay seated on your heels (or if your knees need a break stand up) and do a few simple shoulder shrugs up and down, and some shoulder rolls backwards and forwards while breathing deeply and evenly.
Remember: If you have trouble bringing your hips all the way back, or feel any discomfort in your hips or knees, come right out and modify! It’s fine not to go all the way down, and you can even do this pose with your knees and hips at a 90 degree angle until things loosen up enough to go a little further each time.
Feel It: Stay for 5 to 10 breaths
2. Warrior 2 (virabhadrasana 2) with Tricep Stretch
Take a wide stance and turn your right foot out at a 90 degree angle, lining up your right heel with the center of your left arch. Bend your right knee to a square and take Warrior 2 pose. Lift your right arm up alongside your ear and bend your elbow completely until your fingers are touching your upper back.
With your left arm, reach up and place your fingers around your right elbow. Use your fingers to pull the skin of your right elbow up as you pull your elbow straight back for a juicy tricep opening. Hold this for 3-5 deep breaths and then straighten your leg to come out of the pose. Repeat this to the left.
Remember: If you have trouble balancing in this pose, do it with your back close to a wall so there is something to catch you or make you feel more confident.
Feel It: Stay for 3-5 breaths on each side.
AND/OR
3. Downward Dog (Adho Mukha Svanasana) Variation With Table/Chair
For this pose you will need a table top to rest your elbows. This pose will stretch your triceps, shoulders, and upper back, and it will also stretch your hamstrings.
Stand with your feet hip distance apart, bend forward, and place your elbows on the table top with your elbows bent and finger tips touching your upper back. Keep the arm pits lightly elevated to avoid collapsing the shoulder joint while you stretch your hips back and enjoy the opening in your chest.
Remember: If you have any discomfort in your lower back or stiffness in your hamstrings, bend your knees and move your pubic bone back between your legs to increase your lumbar curve.
Feel It: Stay for 3-10 breaths.
3. Shoulder Stretch in Wide-Leg Forward Bend (Prasarita Padottanasana)
For this pose you’ll need a yoga strap, a belt, or a large towel. Come into a wide stance with your feet parallel. With you arms shoulder width apart behind your back, grab either end of the strap.
Firm your legs, and bend forward, bringing the strap with you over your head. To get the safest and best shoulder stretch keep your elbows bent softly the whole time and concentrate on squeezing your shoulder blades toward each other while pulling the heads of your arm bones back to open the front of the chest, even as you are folding forward.
Remember: If you have any discomfort in your lower back or stiffness in your hamstrings, bend your knees and move your pubic bone back between your legs to increase your lumbar curve. Try not to let your upper back round while in this pose - keep your chest open!
Feel It: Stay for 3-10 breaths.
4. Supported Fish Pose (Matsyasana)
For this pose, you’ll need two yoga blocks. Place the blocks one in front of the other at your desired height low, medium, or high. The higher you go, the deeper the stretch in the upper back. Sit in front of the blocks and lay back doing your best to line up the bottom tips of your shoulder blades on the edge of the first block.
Once your shoulder blades are anchored, continue to lay all the way back and rest your head on the second block. Make sure your chin is slightly tucked, so if it feels like your chin is cocked back, prop your head up by placing a folded towel on the block under your head. Turn your palms face up to the sky and let them rest down by your sides.
This is a restorative pose, so you can stay here from 3-15 minutes as a final relaxation that will leave you energized and counter the effects of laptop and smartphone use.
Remember: If you have any discomfort in your lower back try lowering the block height. If you feel any discomfort in the shoulders, you try elevating your elbows up on pillows (which you might want to do regardless!).
Feel It: At first it might feel like the blocks are an imposition, protruding into your back. However, after a minute or so it should start to feel more natural and delightful. Wait for it! And of course come out of the pose if any discomfort persists.
Please leave a comment below on how this practice feels for you and share any strategies for counteracting tech neck that have worked for you!