June 17, 2024

Ditch the Desk Slouch - Easy Office Yoga Moves

desk slouch

The typical office worker spends over 1,300 hours at their desk each year. This constant sitting can strain your body, but relief is within reach through simple office yoga stretches. These movements can loosen tight muscles and realign your posture, significantly improving how you feel. We recommend taking a few minutes between meetings or during your lunch break to perform these stretches.

At ATLAS, we prioritize holistic well-being beyond just symptom management. If you're among the millions (or even billions!) of people who sit at a desk all day, we aim to help you improve your posture, gain mobility, and enhance your overall well-being. Our approach involves chiropractic care and a comprehensive methodology. We work with you to provide lifestyle advice and equip you to actively improve your health.

In this article, we will discuss the importance of movement for desk workers and how simple exercises can help. We will also explain how chiropractic care can be beneficial. So come discover the best stretches and their benefits!

The Importance of Movement for Desk Workers

Prolonged sitting can pose risks such as tightening of the hips and back and poor posture. However, incorporating movement and stretching into your day can have significant benefits. Even just a few minutes of stretching can invigorate your body and relieve tension, making it an essential activity to include in your daily routine.

5 Simple Office Yoga Stretches

(For each stretch provide: name, step-by-step instructions, image/gif, benefits)

  • Seated Spinal Twist


  1. Sit comfortably on a chair, back straight, feet and knees hip-width apart. Breathe deeply.
  2. Inhale, lengthen your spine while grounding yourself. Visualize space between vertebrae, shoulders relaxed, navel slightly in.
  3. Exhale, twist right, right hand on the chair's back, left hand outside right thigh. Deepen the twist with exhalation, keep shoulders relaxed, gaze over right shoulder. Note: Keep knees in line. Don't let the left knee move ahead.
  4. Hold the position for a few breaths.
  5. Inhale, release hands, return to center. Exhale, repeat on the other side.

Chair Seated Twists focus on the neck, hips, shoulders, and back muscles. Regular practice maintains the spine's normal range of motion through extending, twisting, and grounding movements.

  • Seated Forward Fold
  1. Sit comfortably on a chair, back straight, feet and knees hip-width apart. Breathe deeply.
  2. Inhale and lift the sides of your waist.
  3. Exhale and fold forward from the hips. Release your arms to the floor, if possible palms flat.
  4. Shoulders are stacked over your wrists. Relax your head and neck. Stay here for 6 breaths.
  5. Inhale and slowly lift yourself up to seated, with your head coming up last. Exhale.

The low-intensity Seated Forward Fold Pose on a chair can relieve muscle stiffness by opening the lower back, shoulders, neck, and hips. It quickly loosens and awakens the upper body.

  • Desk Child's Pose
  1. Move a couple of feet back from the desk and hinge at the hips, coming into flat back.
  2. Inhale and Put your hands on the edge of the desk .
  3. Exhale and then drop the head between the arms.
  4. Keep the core activated and the head in line with the arms.
  5. Press the fingertips into the desk as if in Downward Dog. Breathe deeply

This shoulder opener is a multi-purpose exercise that stretches the lower back, enhances hip mobility, strengthens ankles, and extends the side body. It also improves neck and arm flexibility, promoting overall relaxation.

  • Neck Rolls
  1. Start seated, focusing on your breath and lengthening your spine for 3-4 breaths. Place your palms on your knees.
  2. Exhale and rotate your neck slowly in one direction 5-7 times, pause, then repeat in the opposite direction.
  3. If a position causes discomfort, pause there and breathe deeply to release tension. Repeat as needed.
  4. To end, stop rotating and return to a neutral position.

This simple exercise, part of a daily yoga routine, can quickly alleviate pain, heaviness, or stiffness in the neck, shoulders, and upper back caused by work, emotional distress, prolonged screen exposure, poor vision, and muscle strain.

  1. Wrist and Forearm Stretches

  1. Extend your right arm out with your palm face up.
  2. Stretch your fingers toward the ground and wrap your left fingers around your pinky, supporting your knuckle joint with your thumb.
  3. Take a deep inhale and let your shoulders roll down as you exhale. Gently pull your fingers back toward your torso as your other four fingers stretch wide and separate to open up your palm.
  4. Move on to your ring finger and repeat, taking one deep, cleansing breath per finger until you’ve stretched them all, ensuring your fingers don’t curl in as you stretch them.
  5. Then, switch hands and repeat.

To avoid soreness from prolonged computer use, try regular forearm and wrist stretches.

Tips for Making Office Stretches a Habit

To make office stretches a habit, consider setting reminders to stretch every 60-90 minutes. You could even make it a team activity by inviting your coworkers to join you in stretching. Remember, you don't need any special equipment like a mat or workout clothes; you can do these stretches right at your desk. Even just 5 minutes of stretching can significantly boost your energy and focus.

How Chiropractic Care Can Help Office Warriors

Sitting hunched over a computer for hours on end is a surefire way to develop poor posture and related aches and pains. But regular chiropractic care can be a game-changer for desk workers struggling with these issues. Here's how visiting a chiropractor can help you ditch that desk slouch:

1. Spinal Adjustments

Chiropractors primarily use treatments like spinal adjustments or manipulations. These gentle techniques help to realign the vertebrae in your spine to their proper positions 2.This realignment relieves pressure on nerves and muscles, thereby improving your posture and alleviating back, neck, and shoulder pain caused by slouching and muscle tightness.

2. Posture Evaluation and Correction

Chiropractors specialize in analyzing posture and identifying imbalances, such as uneven hips or shoulders, forward head carriage, or excessive spine curvature. 1 We can offer targeted adjustments and exercises to gradually retrain your muscles and correct these postural dysfunctions at their root cause.

3. Soft Tissue Therapy

In addition to the spine, chiropractors work on the surrounding muscles, tendons and connective tissues through techniques like massage, stretching and targeted exercises. 2  This helps relax tight, overworked muscles and strengthen weak areas - creating a balanced musculoskeletal system to support good posture.

4. Lifestyle Guidance

Chiropractors don't just treat the symptoms - we aim to identify and address the underlying lifestyle factors contributing to poor posture. 1 3 This includes educating you on optimal ergonomic desk setup, providing stretches to do between meetings, and recommending supportive products like back pillows. Regular chiropractic care combines multiple therapies to realign your spine, rebalance your muscles, and reinforce healthy postural habits. Over time, this holistic approach can dramatically improve posture and relieve the aches and pains so common among office warriors. 2


Q: Can I do these stretches even if I'm not flexible?

A: Absolutely! These stretches are designed to be simple and accessible, even if you're a complete beginner. Always listen to your body and only stretch as far as comfortable.

Q: How often should I do these stretches?

A: For best results, try to stretch every 60-90 minutes. However, even just one or two stretching breaks throughout your day can make a big difference.

Q: Can these stretches replace a visit to the chiropractor?

A: While these stretches can help alleviate aches and pains, they are not a substitute for professional medical advice or treatment. If you're experiencing persistent pain or discomfort, it's best to consult your chiropractor.


In conclusion, incorporating simple office yoga stretches into your workday offers numerous benefits such as loosening tight muscles and improving posture. These stretches are designed to be easily accessible and can be done right at your desk, making it ideal for even the busiest workdays. We encourage you to make these stretches a regular part of your routine, taking just a few minutes every hour or two to stretch and move. Remember, every small effort counts towards ditching the desk slouch! So, why not start today?

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