Office Yoga for the Neck and Shoulders

David Procyshyn
Yoga at Work
Gentle Yoga
Yoga for Back Care
Your rating: None
Average: 4.3 (72 votes)

This beginner yoga class is a perfect way to spend a short break in your work day, stretching the muscles that get so tight from sitting at your desk for hours. With the exception of the shoulder rotations at the very beginning, the entire class can be done seated at your desk.


Rejuvenating and Relaxing
madisontaylorbrand 9 months ago

After sleeping on a very soft bed at a hotel (yes I know most people complain about hard beds, but this one was super soft), my neck and lower back were killing me. I was so sore. I did this hoping it would relieve some of that neck pain that I've had for a few days, and it did just that! This soft, relaxing sequence stretched out the areas I was having problems with and I feel much better! Great way to start my morning. Now on to a workshop with Fiji! :)

Calm (almost monotone) voice
TRESA RIGGE 1 year ago

Calm (almost monotone) voice leads you through effective stretches for your neck (and shoulders). You can still get a decent stretch with out a strap as stated, but would probably be a little better if you used one. I did it without and thought it was fine. Not the most challenging routine I've done, but helped to release some tension in my neck from sitting at the computer and desk all day. Great for someone just getting introduced to yoga.

My goal this year is a
KellyRogers 1 year ago

My goal this year is a healthier me through a vegan diet, daily yoga and meditation for the rest of my life. I have never participated in yoga and found this website because I want to do my yoga at home before and after meditation. So, this was my first ever Yoga exercise class and it was amazing! I could feel my tense muscles relaxing by these simple stretches. Thank you so much! I'm so glad I found!

I had a head and neck injury
Kristina Marie 1 year ago

I had a head and neck injury in 2009. I have been looking for a yoga beginner class to help stretch those muscles. I tried this one out today and loved it. I look forward to using this one going forward. Thank you! I suffer from tight muscles, migraines,and digestive issues. I'm praying that your classes will be the beginning to a new me. This is one more missing piece to my puzzle.
Warm regards,

great neck stetch for people
cocotte6629 2 years ago

great neck stetch for people who work at office or if you didnt had a good poillow to sleep tru the night :)

I really enjoyed this. As a
Jan. 2 years ago

I really enjoyed this. As a beginner, I think I would benefit greatly from more instruction/reminders on how my whole body should be aligned during each of the stretches, as well as reminders about the breath. Thank you!

SO Thankful!!!
nrindlisbacher 3 years ago

I suffer from Fibromyalgia (just officially diagnosed a few weeks ago) and I work a desk job so I am sitting at a desk for 8-10 hours 5 days a week. If I sit for too long my legs, shoulders and neck start to cause me incredible discomfort. I did the 13 minute work yoga neck and shoulder session when I had a few minutes this morning sitting at work and it is WONDERFUL! I am so over excited that I found this website and I am sure I will have wonderful success with it relieving a little pain!

Another good one.
Pegleg 3 years ago

David, I am commenting a second time on the second video I have tried. I have been suffering from terrible neck fatigue and aching for years now, more than likely because I sit at a computer for hours at a time daily. Today happened to be a day that my neck was bothering me more than ever and I decided to do the above chair stretching. I have to tell you that I already feel better. Again, I have used muscles that have probably been stagnant for years and felt the pull and stretch with every movement. My goal is to do a video a day, whether it be a 10 minute session, or a 30 minute session. Thank you again for this wonderful site and fantastic routines.

I do David's short stretching
steph.cic 4 years ago

I do David's short stretching classes several times a week. I love to add them to the end of some of the more vigorous classes. I especially appreciate the focus on upper body stretching, which is often lacking in yoga classes.

David, I had a strange reaction to the neck stretches last time - I felt a little nervous and jittery, as if I'd had too much coffee! Have you heard of this? I didn't overstretch any muscles, and I felt normal after 15 minutes. Very strange!

Thanks for these classes.

Feeling JIttery
David Procyshyn 4 years ago

Hi there.

Thank for the message and the great feedback.

No, I'm not familiar with that happening after doing neck stretches. You must've been happy when it went away - unless you like how you feel after drinking too much coffee!

Take care,

David Founder