Chair Yoga for Upper Back: 10 Exercises that Can Help Relieve Tension

You’ve been hunched over your desk for hours, your shoulders are tight, and your upper back is starting to ache. Does this sound familiar? This is a common problem for many people who have sedentary jobs or spend a lot of time sitting in front of a computer.

Sitting for long periods of time can cause stiffness and tension in the upper-back muscles, which can lead to discomfort and pain (1).

It gets worse if you have prolonged forward shoulder posture or a weak core, as these can put extra strain on your upper back muscles. Fortunately, there are simple and effective exercises you can do to help relieve tension in your upper back, even while sitting in a chair.

These exercises engage your core and strengthen the muscles in your upper back, which helps improve your posture and release tension. So, let’s get started with these 10 chair yoga exercises for upper back relief.

What Is Chair Yoga for the Upper Back?

Chair yoga is a gentle form of yoga that can be done while sitting in a chair or using a chair for support. It involves gentle movements, stretches, and breathing techniques to help improve flexibility, strength, and balance.

When it comes to upper-back pain relief, chair yoga can help by targeting the muscles in your upper back and shoulders. It also helps to improve posture and release tension through its focus on mindful movement and deep breathing (2).

Please note, if you have a pre-existing injury or medical condition, it is important to consult your doctor before you try any new exercises or stretches.

How to Strengthen the Upper Back with Chair Yoga?

Strengthening the upper back with chair yoga involves specific exercises designed to engage and build the muscles in this area.

These exercises won’t require any special equipment, just a sturdy chair and comfortable clothing.

1. Seated Cat-Cow Stretch

This exercise is great for warming up your spine and engaging your core before you move on to other exercises. Traditionally called “Marjaryasana” in yoga, the seated cat-cow stretch helps release tension in your upper back and improve spinal flexibility.

1. Start by sitting upright on your chair with your feet planted firmly on the ground.
2. Place your hands on your knees or thighs.
3. Inhale and arch your spine, lifting your chest up toward the ceiling. This is the cow pose.
4. As you exhale, round your spine, tucking in your chin toward your chest. This is the cat pose.
5. Repeat this movement for 5-10 rounds, syncing it with deep breaths.
6. Make sure to keep your core engaged throughout the movement.

2. Seated Twist

This exercise helps stretch and release tension in the muscles in your upper and mid-back. These muscles often become tight from sitting in a hunched position for too long.

1. Start by sitting upright on your chair with your feet planted firmly on the ground.
2. Place your right hand on the outside of your left knee or thigh.
3. As you inhale, lengthen your spine and sit up tall.
4. Exhale and twist toward the left, using your right hand to gently pull yourself deeper into the stretch.
5. Hold for 5-10 breaths, then release and repeat on the other side.

3. Seated Eagle Arms (Garudasana)

This exercise helps open up the space between your shoulder blades and release tension in your upper back muscles, particularly the middle trapezius. If you’re someone who is carrying a lot of tension in your shoulders, this is a great exercise to incorporate into your routine.

1. Start by sitting upright on your chair with your feet planted firmly on the ground.
2. Lift your right arm and cross it over your left arm, bringing the backs of both hands together.
3. Bend your elbows and bring them toward each other until they’re stacked on top of each other.
4. If possible, hook your right elbow behind your left elbow for a deeper stretch.
5. Hold for 5-10 breaths, then release and repeat on the other side.

4. Seated Forward Fold (Uttanasana)

This exercise promotes flexibility in the spine while stretching the upper back and shoulders. The seated forward fold encourages a gentle release of tension in the middle trapezius, rhomboid, and paraspinal muscles.

1. Start by sitting on the edge of your chair with your feet hip-width apart and firmly planted on the ground.
2. Inhale and lift your arms overhead, lengthening your spine.
3. Exhale and hinge at your hips to lean forward, allowing your arms to reach toward the ground or rest on your thighs.
4. Let your head hang heavy and relax your neck. Hold this position for 5-10 breaths, feeling the stretch in your upper back.

5. Seated Side Stretch (Parsva Sukhasana)

The seated side stretch enhances flexibility and opens up the sides of your upper body, particularly stretching the latissimus dorsi and the muscles along the sides of the upper back.

1. Start by sitting upright on your chair with your feet planted on the ground.
2. Place your right hand on the side of the chair and lift your left arm overhead.
3. Inhale to lengthen your spine, and as you exhale, lean to the right, feeling the stretch on your left side.
4. Hold for 5-10 breaths, then switch to the other side and repeat.

6. Seated Shoulder Blade Squeeze

This exercise strengthens the muscles between the shoulder blades, namely the rhomboids and middle trapezius, while promoting upright posture.

1. Start by sitting upright on your chair with your feet planted firmly on the ground.
2. Bring your arms bent at a 90-degree angle, palms facing forward.
3. Inhale and draw your shoulder blades together, squeezing them down and back as if you are trying to hold a pencil between them.
4. Exhale and release the squeeze, returning to the starting position. Repeat for 5-10 rounds, focusing on engaging and releasing tension in your upper back.

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7. Seated Palm Stretch (Urdhva Hastasana)

This exercise helps to stretch the upper back and shoulders, targeting the muscles that may become tight from repetitive movements or prolonged sitting. It opens up the chest and arms while fostering relaxation. 

1. Start by sitting upright on your chair with your feet flat on the ground.
2. Inhale and raise both arms overhead, palms facing each other.
3. As you exhale, interlace your fingers with palms facing up, pushing your hands up toward the ceiling to create a gentle stretch.
4. Hold this position for 5-10 breaths, feeling the stretch across your upper back and shoulders.

8. Seated Neck Stretch (Greeva Sanchalasana)

This exercise effectively relieves tension in the upper back and neck area, which can often contribute to discomfort. It specifically targets the upper trapezius and helps improve neck mobility. 

1. Start by sitting upright on your chair with your feet planted firmly on the ground.
2. Place your right hand on the left side of your head and gently guide your head toward your right shoulder, feeling the stretch along the left side of your neck.
3. Hold for 5-10 breaths, keeping your shoulders relaxed down.
4. Release and switch sides, guiding your head toward your left shoulder for the same duration.

9. Seated Upper Back Stretch (Bharadvajasana)

This exercise helps release tension in the upper back and shoulders while improving spinal mobility. It targets the muscles along the spine, particularly the erector spinae and trapezius.

1. Start by sitting upright on your chair with your feet planted firmly on the ground.
2. Bring your left hand behind you and place it on the backrest of your chair.
3. Inhale and lengthen your spine, then exhale as you twist to bring your right hand toward the left side of your chair.
4. Hold for 5-10 breaths, feeling a stretch along the right side of your upper back.
5. Release and switch sides, placing your right hand behind you and twisting to the right.

10. Seated Chest Opener (Bhujangasana)

This exercise opens up the chest and shoulders while strengthening the muscles in between the shoulder blades, promoting upright posture.

1. Start by sitting upright on your chair with your feet planted firmly on the ground.
2. Clasp your hands behind your back with palms facing each other and gently lift them toward the ceiling.
3. Inhale to lengthen your spine, then exhale as you gently arch backward, feeling a stretch in your chest and front of your shoulders.
4. Hold for 5-10 breaths, then release and repeat for a few rounds.

How Do You Fix a Weak Upper Back?

Fixing a weak upper back involves a combination of strengthening exercises, stretching, and improved postural awareness.

Strengthening exercises focus on the muscles of the upper back, including the trapezius, rhomboids, and latissimus dorsi. Activities such as rows, pull-downs, and reverse flys are effective for building strength.

Stretching exercises help maintain flexibility and prevent muscle tightness (3). Regularly practicing stretches that target the upper back and shoulders can relieve tension and improve range of motion.

Contrary to outdated medical advice and the general media, no posture is inherently “good” or “bad”. Research has shown that postural variability is the most important factor for reduction in posture-related pain, injury, and dysfunction. 

Improving postural awareness, postural control, and postural stability contribute to the avoidance of prolonged postures that may lead to problems. Generally, if you change your posture every 30 minutes or less, and get up and move at least every hour, your risk of posture-related pain will dramatically decrease.

Read more: 7 Desk Stretches to Improve Flexibility and Mobility

Is Chair Yoga Good for Upper-Back Pain?

Chair yoga focuses on gentle movements, stretches, and breathing techniques that target the muscles in the upper back and shoulders. By engaging these muscles, chair yoga helps improve postural control and release tension (2).

The mindful movement and deep breathing associated with yoga promote relaxation and reduce stress, which can further relieve pain.

For individuals with sedentary jobs or those who spend long periods sitting, chair yoga offers a practical solution to combat stiffness and discomfort in the upper back.

Before using chair yoga as a treatment for upper back pain, it’s advisable to consult a medical professional or certified yoga instructor. 

They can help tailor the exercises to your specific needs and ensure that you practice in a safe and effective manner. They may suggest modifications or alternative poses if certain movements cause discomfort.

Should I Work out if My Upper Back Hurts?

Whether or not you should work out when your upper back hurts depends on the cause and severity of the pain. If the pain is due to muscle tension or mild strain, gentle exercises and stretches can be beneficial as they can help improve blood flow, reduce stiffness, and promote healing (3).

However, if the pain is sharp, severe, or related to an injury such as a herniated disc or fracture, it’s essential that you avoid strenuous activities and seek medical advice.

Consulting a healthcare professional can provide guidance on appropriate exercises and modifications. Listening to your body and avoiding movements that exacerbate pain is essential for safe and effective recovery.

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How Do You Release Upper-Back Spine Tension?

Releasing tension in the upper-back spine involves a combination of stretching, mobility exercises, and mindful relaxation techniques. Here are a few methods to achieve this:

1. Stretching Exercises: Perform stretches that target the upper back, such as the seated twist, cat-cow stretch, and chest opener. These exercises help elongate the spine and release muscle tightness (3).
2. Foam Rolling: Using a foam roller on the upper back can help to massage and release muscle knots. Roll gently along the spine and focus on areas of tension (4).
3. Deep Breathing: Practice deep breathing exercises to promote relaxation and reduce stress, which can contribute to upper-back tension (5).
4. Posture Correction: Vary your posture every 30 minutes or less and get up and move every 1 hour or less throughout the day to reduce strain on the upper-back muscles. Use ergonomic chairs and take breaks to stand and stretch (6).
5. Heat Therapy: Applying a warm compress or taking a warm bath can help relax the muscles and relieve tension in the upper back (7).

Incorporating these techniques regularly can help maintain a healthy and tension-free upper-back spine.

Read more: Beginner Chair Arm Workout: 8 Exercises for Arm Strength and Definition

Is Yoga or Pilates Better for Upper-Back Pain?

Both yoga and Pilates offer benefits for the management of upper-back pain, but the better choice depends on individual preferences and specific needs.

• Yoga focuses on stretching, flexibility, and mindfulness. It includes poses that specifically target the upper-back muscles and promote relaxation through deep breathing and meditation (2).
• Pilates emphasizes core strength, stability, and controlled movements. It includes exercises that strengthen the upper back and improve postural control by engaging the core and stabilizing muscles (8).

For those who are looking for a holistic approach with an emphasis on flexibility and stress relief, yoga may be more suitable. For individuals who are looking for targeted strength training and improved posture, Pilates may be the better option. Both practices can be effective, and incorporating elements of both into a routine can provide comprehensive benefits for upper-back health.

We discussed how to reduce pain in your back in our Upper-Back Stretches article.

Frequently Asked Questions

• What is harder, yoga or Pilates?

The difficulty of yoga versus Pilates largely depends on the individual’s fitness level, goals, and preferences.

Yoga can be more challenging for those who are seeking to improve flexibility and mental focus, as it involves holding poses for extended periods and integrating breath control. There are various styles of yoga, including Vinyasa, Ashtanga, and Bikram, each of which has different intensity levels.

On the other hand, Pilates tends to focus more on core strength, stability, and controlled movements. Pilates exercises can be particularly tough on the abdominal muscles and require precise control.

• What builds more muscle, yoga or Pilates?

Pilates generally builds more muscle compared to yoga, particularly in the core area.

Pilates exercises are designed to strengthen and tone muscles through controlled, repetitive movements, often using equipment such as the Reformer. This method targets specific muscle groups, particularly the abdominals, lower back, hips, and thighs.

While also beneficial for improving strength and core stability, yoga focuses more on flexibility, balance, and holistic wellness. Yoga poses engage and strengthen various muscle groups, but the muscle-building effects are typically less pronounced than those of Pilates.

For those who are looking to build significant muscle mass, Pilates may offer a more efficient route (9).

• Should I stretch if I have upper-back pain?

Yes, stretching can be beneficial if you have upper-back pain, but it should be done carefully and correctly. Gentle stretches can help alleviate tension, improve blood flow, and promote healing (3). Avoid overstretching or forcing movements that cause discomfort.

Focus on stretches that target the upper back, shoulders, and neck, such as the cat-cow stretch, child’s pose, or thoracic spine rotation.

Consulting a healthcare professional before you start any new exercise routine is advisable to ensure that stretching is appropriate for your specific condition. Stretching should be part of a broader treatment plan that includes strengthening exercises and posture correction.

• What chakra is linked to upper-back pain?

Upper back pain is often associated with the heart chakra, which is also known as Anahata (10). Located in the center of the chest, the heart chakra governs love, compassion, and emotional balance.

Blockages or imbalances in this chakra can manifest as physical discomfort in the upper back and shoulders. Practicing heart-opening yoga poses, such as camel pose (Ustrasana) or bridge pose (Setu Bandhasana), can help balance the heart chakra.

Incorporating mindfulness practices, such as meditation and deep breathing, can support emotional and physical healing. Balancing the heart chakra involves nurturing both emotional and physical well-being.

The Bottom Line

Incorporating these simple seated exercises into your daily routine can help relieve tension and discomfort in the upper back and shoulders. Remember to listen to your body and modify any poses as necessary. 

Taking regular breaks from prolonged sitting and incorporating these exercises can greatly improve posture, reduce stiffness, and promote overall well-being. So, next time you start to feel tightness or discomfort in your upper back, take a quick break and try one of these seated stretches.