12 Routines to Help Stretch Your Neck and Back After Sitting at a Computer All Day

Unsplash/Dane Wetton

Coffee, my laptop, and a yoga mat are the three most important tools I have for successfully working from home. Like many people, I've become increasingly familiar with the side effects of sitting at a desk all day during the last year. It's easy to tell when I've been hunched over and working on a project all day — my sore neck, aching back, and tight hips can't be ignored for long.

Whether you work from home or are taking online classes, you might be experiencing tight muscles, or aches and and pains thanks to standing up and moving around less often than you used to. We seriously miss the water cooler chats or racing to our next class that used to help break up the day. So, we suggest that after you log off today, you do follow one of the videos below for some light stretches to help relax your body and ease the strain of hours of sitting at your desk. Your body will thank you later.

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14-Minute Office Break Yoga Practice by Yoga With Adriene

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3 Stretches to Do at Your Desk to Relieve Stress at Work by POPSUGAR Fitness


6 Lower Body Desk Stretches by The A Life

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10-Minute Office Chair Yoga Stretches by Chriska

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12 Stretches to Do at Your Desk by HIIT School

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6 Exercises to Strengthen Your Back by POPSUGAR Fitness

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Stress-Relieving Back Stretches to Do in Your Chair by Gaiam

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Stretch Combo to Relieve Lower Back Pain by Blogilates


Easy Neck Stretches by Dr. Alyssa Hickey

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5 Neck Pain Relieving Stretches by Ask Doctor Jo

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10-Minute Full Body Stretch and Cool Down Routine by Emi Wong