Release tension in your back and shoulders with this yoga teacher's desk mobility routine

No time for a full mobility session? Try this from the comfort of your desk chair

A woman in white long sleeved top with fingertips on shoulders in front of laptop with an office background
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If you told me you didn’t have time for mobility work during the day, I would believe you. Life’s demands can make it impossible to squeeze in a full workout or movement session. That’s why I often rely on pockets of micro-mobility throughout my day.

I take brief breaks from whatever I’m doing, turn my attention to parts of my body that need it the most and give them a quick mobility treat. If I’m working at my desk, I usually focus on releasing tension from my shoulders, neck and spine.

Here are a few of the micro-mobility moves I like to do—watch and give them a go.

How to do my seated mobility break routine

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No equipment is needed for this sequence—you don’t even have to leave your desk. I’ll do this at least once a day or more if my body needs it.

Shoulder rotation

Fitness editor Yanar Alkayat is sat in a chair at her desk performing shoulder rotations. Her fingertips rest on her shoulders and her elbows are out to the sides. In front of her is a Mac desktop computer and dried flowers in a case.

(Image credit: Yanar Alkayat)

Sets: 1 Reps: 5 in each direction

  • Sit on a chair with your feet flat on the floor and back straight.
  • Place your fingertips on your shoulders with elbows out to your sides.
  • Start to make circles with your elbows in one direction. Feel your rotator cuffs and shoulder blades engage.
  • Repeat the move in the opposite direction.

Neck stretch

Fitness editor Yanar Alkayat is sat in a chair at her desk performing a neck stretch. Her hands rest in her lap and her head is tilted upwards, creating a stretch in her neck. In front of her is a Mac desktop computer and dried flowers in a case.

(Image credit: Yanar Alkayat)

Sets: 1 Reps: 3-5

  • Sit on a chair with your feet flat on the floor and back straight.
  • Lift your chin like you’re drawing an imaginary vertical line with your chin and nose.
  • Pause when you feel a slight stretch in the front of the neck.
  • Lower your chin until you feel a stretch in the back of the neck. Avoid overstretching. That’s one repetition. Repeat mindfully for 3-5 reps.

Spinal twist

Fitness editor Yanar Alkayat is sat in a chair at her desk performing spine rotations. Her fingertips rest on her shoulders and her elbows are out to the sides as she twists her torso to the right. In front of her is a Mac desktop computer and dried flowers in a case.

(Image credit: Yanar Alkayat)

Sets: 1 Reps: 3 on each side

  • Sit on a chair with your feet flat on the floor and back straight.
  • Place your fingertips on your shoulders with elbows out to your sides
  • Rotate to one side feeling the twist in your waist while keeping the spine upright.
  • Repeat on the other side. Make this as slow and mindful or dynamic as you like.

Chest opener

Fitness editor Yanar Alkayat is sat in a chair at her desk performing shoulder rotations. Her fingertips rest on her shoulders and her elbows are pointing forwards. In front of her is a Mac desktop computer and dried flowers in a case.

(Image credit: Yanar Alkayat)

Sets: 1 Reps: 3-5 on each side

  • Sit on a chair with your feet flat on the floor and back straight.
  • Place your fingertips on your shoulders with elbows in front of the chest as far as it’s comfortable and take a breath in.
  • As you exhale open the chest and move your elbows out to the sides.
  • Inhale as you return to the starting position with your elbows back in front of your chest. That’s one repetition. Focus on the shoulder blades retracting and your chest opening and stretching.
Yanar Alkayat
Contributing editor

Yanar Alkayat is a health and fitness journalist, yoga therapist and certified personal trainer at Yanar Mind & Movement. Her experience includes 15 years as a writer and editor for national titles such as Runner’s World, Women’s Health and Men’s Health.

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