If you’re someone who spends most of the day sitting — whether it's at a desk job, working from home, or even during long commutes — you’ve probably experienced tightness in your neck and upper back. That stiffness creeps in slowly and before you know it, your shoulders are hunched and your neck feels like it’s made of stone.
But what if there was a simple, easy, and gentle way to release all that tension without needing a yoga mat or heading to a studio?
That's where Chair Yoga with Olga comes in. In this article, we’ll take a deep dive into how a simple routine, practiced right from your chair, can help melt away neck and upper back pain. Whether you’re at work or just relaxing at home, these stretches and movements can help you feel lighter, taller, and more refreshed.
Let’s explore how chair yoga works, why it’s so effective, and how you can get started today.
What is Chair Yoga?
Chair yoga is a form of gentle yoga that’s performed while sitting on a chair or using it for support. It’s great for people with limited mobility, injuries, or those who want to sneak in some movement during the workday.
Olga, a well-known yoga instructor who specializes in therapeutic and accessible yoga, has designed chair yoga sequences that specifically target the neck, shoulders, and upper back — the areas that bear the brunt of our sedentary lifestyle.
Why You Should Focus on the Neck and Upper Back
These areas are particularly prone to tension due to:
1. Poor posture while sitting
2. Constant use of digital devices
3. Stress and anxiety
4. Lack of movement or stretching
Over time, these habits create muscle imbalances, tight fascia, and poor circulation. That’s where targeted yoga stretches can help realign, strengthen, and relax these problem zones.
Olga’s Chair Yoga Routine: Step-by-Step Guide
Here’s a simple 15-minute sequence you can do with Olga or on your own. All you need is a sturdy chair, ideally without wheels.
1. Grounding and Breath Awareness
1. Sit up tall with feet flat on the floor.
2. Close your eyes or soften your gaze.
3. Begin to deepen your breath — inhale through the nose, exhale slowly through the mouth.
4. Feel your body settle and release any initial tension.
Take 5 deep breaths before moving to the next pose.
2. Neck Rolls
1. Gently drop your chin to your chest.
2. Slowly roll your head to the right, then back, and to the left in a circular motion.
3. Do this 3 times, then reverse direction.
This helps loosen up tight neck muscles and improve mobility.
3. Shoulder Rolls
1. Inhale as you lift both shoulders toward your ears.
2. Exhale as you roll them back and down.
3. Repeat 5–8 times.
You’ll feel instant relief as the tension starts to melt away.
4. Seated Cat-Cow
1. Place hands on your knees.
2. Inhale: Arch your back, push your chest forward, lift the chin slightly.
3. Exhale: Round the spine, tuck your chin to the chest, and draw the belly in.
Repeat 8–10 times. This stretches the spine and upper back beautifully.
5. Neck Side Stretch
1. Sit tall. Gently bring your right ear toward your right shoulder.
2. To deepen the stretch, place your right hand on the left side of your head and add a bit of gentle pressure.
3. Hold for 20 seconds. Repeat on the other side.
This stretch targets the neck and the top of the shoulders.
6. Eagle Arms
1. Extend both arms in front of you, bend elbows, and wrap the right arm under the left.
2. Try to touch palms together (or the backs of the hands).
3. Lift elbows slightly and pull hands away from the face to feel the stretch in the upper back and shoulders.
4. Hold for 20–30 seconds, then switch sides.
This pose is amazing for releasing tension between the shoulder blades.
7. Spinal Twist
1. Place your right hand on the outside of your left thigh.
2. Place your left hand on the back of the chair.
3. Inhale and lengthen your spine. Exhale and gently twist to the left.
4. Hold for 20 seconds. Switch sides.
Twists detoxify the spine and help with flexibility.
8. Arm Across Chest
1. Bring your right arm across your chest.
2. Use your left hand to gently press the arm closer to your chest.
3. Hold for 20 seconds. Repeat on the other side.
Targets shoulder tension and improves arm mobility.
9. Chest Opener
1. Clasp your hands behind your back or hold onto the backrest of your chair.
2. Inhale and lift the chest, roll shoulders back.
3. Gently squeeze the shoulder blades together.
Hold for 20–30 seconds to open up tight chest muscles and counteract slouching.
10. Final Relaxation
1. Sit back, close your eyes, and relax your arms by your sides.
2. Take 5–10 slow deep breaths.
3. Allow your whole body to relax and enjoy the feeling of space and ease.
Benefits of Chair Yoga for Neck and Upper Back
Here’s what you’ll gain with regular practice:
Relieves Muscle Tension
By gently mobilizing the muscles around your neck, shoulders, and spine, you release built-up stress and tightness.
Improves Posture
You’ll start to notice when you’re slouching or tensing your shoulders and naturally begin to sit taller.
Boosts Flexibility
The more you move, the easier it gets. These stretches increase your range of motion and keep joints healthy.
Enhances Blood Circulation
Good circulation means more oxygen and nutrients to tired muscles, which reduces soreness and boosts energy.
Reduces Stress
Chair yoga isn’t just physical. The breathing and mindfulness components help calm your nervous system, reduce anxiety, and refresh your mind.
Who Can Do This?
One of the best things about Olga’s chair yoga is that it’s suitable for:
1. Office workers
2. Seniors
3. People with limited mobility
4. Beginners in yoga
5. Anyone recovering from upper body strain
No flexibility or yoga experience needed — just a willing body and a chair.
When to Practice
You can do this routine:
1. First thing in the morning to release sleep tension
2. As a mid-day break to fight fatigue
3. After long Zoom meetings or hours of desk work
4. In the evening to wind down
Try to practice at least 3–4 times a week, and you’ll start noticing a real difference in your posture and how your body feels.
Bottom line
Chair yoga with Olga is a gentle but powerful tool to help combat the daily strain our bodies face, especially in the neck and upper back. It’s simple, effective, and something anyone can do — even in the middle of a busy workday.
So go ahead, pull up a chair and stretch your way to relief. Your neck and back will thank you.