Release Tension in Your Upper Back and Shoulders — Even at Your Desk
Had a hard day at the office or need a quick break from your desk? You’re not alone — tension in the upper back and shoulders is one of the most common complaints I hear from students, especially those who spend long hours at a computer. The good news? Just a few simple yoga-inspired movements can make a big difference.
Here are a few of my favourite tips and stretches to gently release this area:
1. Eagle Arms (Garudasana Arms)
This pose is a beautiful way to open across the shoulder blades and upper back.
-
Start by sitting or standing tall.
-
Cross one arm over the other, wrapping the bottom hand around the wrist if you’re able.
-
Press the palms or backs of the hands together.
-
Draw your shoulders down and lift the elbows up. Hold for 4 to 6 slow breaths.
2. Eagle Arm Variations
Let’s take it a little further.
-
Variation 1: Keeping the elbows together, slowly draw your elbows down towards your chest and lower your hands. Hold here for another 4 to 6 breaths.
-
Variation 2: From the same position, gently guide the top hand toward the same-side shoulder, drawing the elbows up. You’ll feel a beautiful stretch between the shoulder blades.
Make sure to repeat the full sequence on the other side.
3. Supported Shoulder Opener
This last tip uses a study chair, low table, or even the edge of your bed.
-
Kneel down and bring your elbows onto the surface; keep the elbows together.
-
Bring your fingertips together, forming a diamond shape with the hands — as if you’re holding a small ball.
-
Keep your knees under your hips and gently sink your chest toward the floor until you feel a soft stretch between your shoulders.
-
Breathe deeply and hold for 4 to 8 breaths.
These stretches are perfect for breaking up your workday or winding down at night. Give them a try, and let me know how you go!
Want more support with your practice? I offer live yoga classes via Zoom, and I’d love to welcome you to one of our in-person sessions at Vinegar Hill Community Centre in Rouse Hill Town Centre. Whether you’re at home or in the studio, there’s always a place for you on the mat.
See you in class soon,
Samantha