With the hours upon hours most of us spend in a seated position each day; tight back muscles are all too common. This added tension can lead to dangerous muscle imbalances and chronic pain. Unfortunately, standing stretches might be too challenging if you have balance or mobility concerns, and many office workers feel chained to their desks for the better part of each day. If you struggle with back stiffness but need a gentle stretching routine that can be done from a seated position, this workout is definitely for you! Ideally, use a stable chair that does not roll or swivel. Chair yoga poses for back stiffness can be very beneficial for your back.
1. Breaths
Begin in an upright position with your knees bent and feet flat on the ground, maintaining good alignment with your head, shoulders, and hips. Place your hands on your thighs. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth. While going through this chair yoga pose, ensure your back is straight and you are sitting tall.
2. Cat-Cow
Begin upright with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Place your hands on your thighs. Tighten your abdominal area, tilt your head upward, and slightly arch your mid-back. Then, alternate by rounding out your middle back as you slowly lower your head towards your chest. Repeat the sequence of movements.
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3. Chair Yoga Overhead Reach for Back Stretch
Begin upright with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Place one hand on your hip, engage your core, and bend your upper body to the side, reaching over your head with your opposite arm. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.
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4. Chair Yoga Spinal Twist for Back Mobility
Begin upright with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Raise one arm overhead, slowly lower your arm across your body to place your hand on your opposite knee, twisting your upper body to one side. Take several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side. This chair yoga pose is a great way to promote back mobility.
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5. Forward Fold
Begin upright with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Extend both legs in front of your body with your feet and your toes pointing upward. Contract your core, then hinge through your hips to bend your upper body forward. Keep your spine long and reach for your ankles with both hands. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
6. Side Lunge with Arm
Begin upright with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Turn your body, so you sit on the front of the chair with only one-half of your seat. Engage your core, place one arm along the back of the chair for support, and bend your upper body towards the chair, reaching over your head with your opposite arm. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.
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7. Eagle Arms
Begin upright with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Engage your core. Cross your arms in front of your body at shoulder height, wrapping at the elbows and wrists. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.
8. Chair Yoga Chest Opener for Back Stretch
Begin in an upright seated position on the front of your chair. Interlace your fingers behind your back. Engage your core and lift your joined hands away from your body. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movements.
Repeat Breaths
Doing gentle stretching exercises throughout the day is the best way to keep your muscles loose, flexible, and pain-free. Try these simple chair yoga poses for back stiffness to melt tension and keep your back healthy.
Learn the best techniques to loosen your joints and increase flexibility. Click here for more information.
