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When we spend long hours at the computer or on our other devices, we tend to sit with our heads leaned forward and our shoulders and upper backs rounded. Too much time in this posture inevitably leads to tension and sometimes soreness around the neck and upper back. If we do this day after day, structural changes in the joints and muscles can eventually develop that leave us with imbalances and even chronic pain issues such as headaches or nerve root pain from the neck.

Getting out to a class at least once a week can make a world of difference to the build up effect of tension in the upper body. Yoga is especially good because it mobilizes the spine in all directions and promotes balance and circulation in the muscles and joints. In addition, the mindfulness aspect of yoga gives us insight about our habits, such as postural tendencies or how we might chronically tense certain body parts. It really is worth the effort to make it a part of your weekly routine.

Outside of classes, we need to take care to break up our sitting posture throughout the day. I recently read a fun quote, “Your body needs movement snacks just as much as it needs food snacks.” Take these words to heart! Whether you take a walk around the block or do a few favourite stretches, these short bouts of movement can really help break up your day at the computer.

Below I’ve included a video where I lead you through a chair yoga sequence that you can do whenever you feel tension develop in the upper body. I find this short sequence really helps to generate circulation and balance in the upper body after “computering” for too long.

*If you want to skip the introduction (described in the paragraph above), go to the 45 second mark in the video.*

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