For sore a neck and tense shoulders:
Typing on a computer or tapping on a phone — whether standing or sitting — draws our focus and our head forward as we look down. As that happens, the upper trapezius muscle and neck lengthen and tense, and the muscles in the front of our body contract and shorten. Over time, that causes tension in the neck, shoulders and upper back.
This self-massage technique immediately releases neck tension: Start by looking over each shoulder and noticing where your gaze lands. Now, start the stretch on the right side by dropping your right ear to your right shoulder. Take two fingers to the top of your neck behind your left ear, and find the sternocleidomastoid muscle, the little valley that runs down your neck. Gently walk your fingers down this muscle, palpitating as you go. Repeat on the other side. Now, look over your shoulders again, and notice how far you can see. You can do this stretch standing or sitting.
For another seated stretch to help you open your shoulders, release tight chest muscles and combat poor posture, scoot to the edge of your chair or stool, extend your arms behind your back, and interlace your fingers. Try to keep the palms together, and actively roll your shoulders back, and puff up your chest. To deepen the stretch, start to lift your clasped hands. Hold the stretch for up to a minute.
A seated cat-cow yoga flow, which arches the spine forward then rounds it back, can open the chest, take pressure off the spine and stretch the back.
Sit at the edge of your chair with both feet flat on the floor. Rest your palms on your knees. As you inhale, press the chest forward. As you exhale, tuck your chin to your chest, and round the spine forward. Repeat three to five times, following your breath.
In the same seated position, you can do side bends and twists to release the compression between the vertebrae and increase your range of motion. First, inhale, and sweep your arms overhead. Hold your left wrist with your right hand, keep your arms by your ears, exhale, and bend to the right. Hold the stretch for five breaths, inhale to center, switch your hands, exhale, and bend to the left. Hold for five breaths. Inhale back to center, release the grip on your hands, exhale, and twist to the right, letting your hands fall to the outside of your thigh. Hold for five breaths, inhale to center, and repeat to the left. the lower spine contracts and the posterior muscles in our legs, particularly the hamstrings, shorten. A modified yoga downdog pose using your desk or kitchen table