Gentle Stretches for Neck and Shoulders
Seated Neck and Shoulder Stretches
Beginner Chair Yoga for Neck and Shoulders
Neck and shoulder tightness is common, especially if you spend long periods sitting, working at a computer, and looking down at your phone.
In this short beginner-friendly video, I demonstrate gentle seated neck and shoulder stretches that also help mobilise the chest and upper back. These simple movements can help ease everyday stiffness, improve mobility, and encourage better posture.
Gentle movement throughout the day can help reduce stiffness and keep the neck and shoulders moving comfortably. Regular breaks from sitting, changing your position, and being mindful of your posture can also make a difference.
Everyday habits such as spending long periods sitting, working at a computer, and looking down at devices can contribute to neck and shoulder tightness. Stress can also leave us feeling tense in the upper body. Taking regular movement breaks, changing position, and adding gentle stretches to your day can help you feel more comfortable.
Gentle stretching and regular movement can be a simple way to care for your neck, shoulders, and upper body, particularly if you spend a lot of time sitting.
Improves mobility through the neck, shoulders, and upper back
Helps reduce everyday stiffness and tension from prolonged sitting
Encourages better posture and body awareness throughout the day
Provides a gentle movement break from computers, phones, and other devices.
These gentle neck and shoulder stretches are easy to do at home and require no special equipment. They’re ideal for beginners or anyone wanting to add a little more movement in their day after sitting for long periods. Move slowly, stay within a comfortable range, and never force a stretch.
7 Gentle Upper Body Stretches | Chair Yoga
Seated Cat/Cow
Seated Twist
Upper Back & Rear shoulders
Chest & Front shoulders
Side Stretch
Neck Stretches
Shoulder circles
New to gentle movement? Visit my Yoga for Beginners page for more beginner-friendly ways to improve mobility, flexibility, and confidence with movement.
Essential Oils for Relaxation & Wellbeing
Essential oils can also be a lovely addition to your relaxation routine. Try adding a few drops of lavender, rosemary, and peppermint oils to a diffuser while you stretch, breathe, and unwind.
Check out more video blogs
Want more simple ways to move and feel better?
Explore myMove Better Every Day articles for gentle movement, mobility, and healthy ageing tips.
Always check with your doctor or a medical professional before starting any new exercises or movements. If pain persists in the neck and the shoulders seek medical advice.
Disclaimer
Kevala Health recommends that you consult your Doctor regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program and watching Kevala Health videos.
