Chair Yoga: Yoga for achy neck and shoulders

on YouTube ↗45m

" summary

Short guided chair sequence that targets neck, shoulders and upper back using only a chair and breath: abdominal breathing to drop shoulder tension, repeated chin tucks and neck rotations for decompression, shoulder rolls and arm circles, wrist and forearm stretches, hanging forward to release cervical spine, and triceps/armpit opens. Instructor cues pacing and micro‑adjustments, suggests doing the 10–15 minute routine before meetings to reduce RSI and stress, and reports immediate loosening and improved breathing.

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" chapters (17)

1. 0:00Welcome and introduction
2. 1:51Proper chair posture
3. 5:10Grounding and breathing
4. 12:12Shoulder rolls and tension release
5. 15:36Arm stretches for shoulders
6. 18:34Neck rotations and mobility
7. 21:51Wrist and hand stretches
8. 23:52Elbow circles and upper back
9. 25:45Upper body rotations
10. 28:24Chin tucks and neck alignment
11. 30:19Shoulder and neck decompression
12. 32:52Forward fold and neck release
13. 35:05Side stretches and arm lifts
14. 36:34Head tilts and rotations
15. 39:37Armpit and ribcage opening
16. 41:09Arm reaches and triceps stretch
17. 43:36Closing and relaxation