It’s common to feel stiff after a long day at the desk. The good news is that it’s easy to loosen up with a few simple stretches in your chair.
Moving your back in all possible directions—which means flexion, extension, rotation and lateral (sideways) bending—is one of the best ways to keep it flexible.
As a yoga therapist, I use these exercises in my chair yoga classes for older adults, but they’re suitable for everyone.
Here’s how to do it, anytime—you don’t even need to get up.
Three chair moves for a more flexible spine
1. Cat-cow-hug
Targets: spinal flexion and extension and chest extension
Reps: 3-5
- Sit upright in a chair, hands on your knees, palms facing down.
- Inhale as you arch your back, opening your arms wide to your sides, lifting your chest and chin and looking upward.
- Exhale as you round your spine, tucking your chin to your chest and bringing your arms in front to hug yourself.
- Continue alternating the movements, synchronizing with your breath.
2. Crossed-elbow rotation
Targets: spinal rotation
Reps: 3-5 on each side
- Sit upright in a chair, criss crossing your arms over your chest so each hand is on the opposite shoulder, with elbows up, parallel to the floor.
- Slowly rotate your upper body to one side, keeping your spine upright and hips facing forward.
- Return to center and continue alternating sides at a comfortable pace.
3. Single-elbow side stretch
Targets: lower-back flexibility and obliques (side-core muscles)
Reps: 3-5 on each side
- Sit upright in a chair, with one hand behind your neck, elbow pointing out to the side, while the other hand is down by your side.
- Bend toward the side of your straight arm until you feel a stretch along the opposite side. If raising your hand behind your head feels uncomfortable, keep it on your lap.
- Hold for a few seconds, then switch sides and repeat.
