Desk Worker Yoga Routine (Neck & Shoulders)
Three sessions a week for desk workers: gentle flows and time-based holds that release neck, shoulder, hip and spine tension.
- Days per week
- 3
- Session length
- 23–29 min
- Exercises
- 23
- Level
- Intermediate
- Equipment
- No equipment
Your week
- MonDay 1 · Neck, Shoulders & T‑Spine Reset
- TueRest
- WedDay 2 · Hips, Hamstrings & Low Back Unwind
- ThuRest
- FriDay 3 · Posture Flow & Shoulder Opening
- SatRest
- SunRest
Free on iPhone and Android, or adjust it in the web planner
The workouts
Day 1 — Neck, Shoulders & T‑Spine Reset
Unwind desk tension with controlled neck work, scapular glides, and thoracic openers.
About 23 minutes · 7 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Seated Neck Side StretchRest 30s | 2 × 30s | 30s | |
| 2 | Seated Sky LookRest 30s | 2 × 30s | 30s | |
| 3 | Armless Prayer StretchRest 45s | 2 × 45s | 45s | |
| 4 | Push Through ReachRest 45s | 2 × 8 | 45s | |
| 5 | Thread the Needle PoseRest 30s | 2 × 40s | 30s | |
| 6 | Puppy PoseRest 45s | 2 × 45s | 45s | |
| 7 | Seated Chest ClamRest 30s | 2 × 30s | 30s |
Day 2 — Hips, Hamstrings & Low Back Unwind
Open tight hips and hamstrings while decompressing the lower back from prolonged sitting.
About 27 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Worlds Greatest StretchRest 45s | 2 × 6 | 45s | |
| 2 | Low Lunge Yoga Pose Anjaneyasana IRest 45s | 2 × 40s | 45s | |
| 3 | Standing Figure Four PoseRest 45s | 2 × 35s | 45s | |
| 4 | Seated Forward Bend Stretch on a ChairRest 45s | 2 × 40s | 45s | |
| 5 | Lying Single Leg Hamstring Stretch against WallRest 30s | 2 × 40s | 30s | |
| 6 | Downward Facing DogRest 45s | 2 × 45s | 45s | |
| 7 | Heel PressRest 30s | 2 × 30s | 30s | |
| 8 | Legs-up The Wall Yoga PoseRest 30s | 1 × 60s | 30s |
Day 3 — Posture Flow & Shoulder Opening
Reinforce upright posture with gentle flows and shoulder openers to finish the week.
About 29 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Cat poseRest 30s | 2 × 8 | 30s | |
| 2 | Cow Yoga Pose BitilasanaRest 30s | 2 × 8 | 30s | |
| 3 | Downward Facing DogRest 60s | 2 × 45s | 60s | |
| 4 | Dolphin PoseRest 60s | 2 × 35s | 60s | |
| 5 | Swaying Palm Tree Yoga PoseRest 45s | 2 × 10 | 45s | |
| 6 | Standing Seal Yoga PoseRest 45s | 2 × 45s | 45s | |
| 7 | Seated Forearms StretchRest 30s | 2 × 30s | 30s | |
| 8 | Bridge Pose Setu BandhasanaRest 45s | 2 × 35s | 45s |
About this plan
Three sessions a week for people who sit for a living, targeting the neck, shoulders, hips and spine in that order of priority.
Day one is neck and shoulders — seated neck side stretch, seated sky look, armless prayer stretch, push-through reach at eight reps, thread the needle and puppy pose. Day two moves to the hips: the world's greatest stretch at six reps, low lunge, standing figure four and a seated forward bend on a chair. Day three is the spine — cat and cow at eight reps each, downward dog, dolphin, swaying palm tree and standing seal.
Sitting produces a specific and predictable pattern, and the plan is built around it. The hip flexors shorten, the glutes go quiet, the thoracic spine stiffens into flexion, the chest shortens, the shoulders roll forward and the neck extensors hold the head up against gravity all day. Each day here takes one part of that chain.
The seated forward bend on a chair is the one most likely to be used, because it can be done without leaving your desk. So can the neck stretches and the prayer stretch on day one.
The world's greatest stretch on day two is the highest-value movement in the plan — hip flexor, adductor, hamstring and thoracic rotation in one sequence. Six reps a side, twice, is a legitimate answer to a whole day of sitting.
Standing seal on day three is a forward fold with the hands clasped behind the back, which stretches the chest and the shoulders while the hamstrings lengthen. It is the most efficient anti-desk position available.
Two rounds of each. Do a session at the end of the working day rather than the start.
Train this plan in the app
LoadMuscle carries all 3 routines with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android. Want something built around your own schedule and equipment instead? Try the free workout planner.
