Simple Office Yoga & Stretches for Busy Office Workers: Relieve Stiff Shoulders, Back Pain & Eye Strain

May 30

Feeling tension in your shoulders, back, or eyes after long hours at your desk? You're not alone.
For busy office workers balancing work and wellness, just a few minutes of yoga or stretching during the day can make a big difference in how you feel—both physically and mentally.

In this post, Nami Yoga Studio, a bilingual yoga studio with locations in Kyoto and Tokyo, shares simple office-friendly yoga and stretch practices. These easy movements are ideal for improving posture, reducing stiffness, and refreshing your mind between meetings.

Why Office Yoga Works for Working People

Eases Shoulder & Back Tension
Office yoga gently addresses common discomforts caused by prolonged sitting or poor posture.
Reduces Stress & Boosts Focus
Breathing and movement work together to calm the nervous system, helping you stay focused and refreshed.
Takes Just a Few Minutes
You don't need a yoga mat—just a chair and a few spare minutes.

3 Easy Yoga Stretches to Do at Your Desk

1. Shoulder Rolls for Upper Body Tension

Sit upright in your chair.
Inhale as you raise your shoulders toward your ears, exhale as you roll them back and down.
Repeat slowly for 3–5 breaths.

👉 Benefits: Releases shoulder tension and improves circulation around the upper back.

2. Seated Twist for Spinal Relief

While seated, place your right hand on your left thigh and gently twist your torso to the left.
Inhale to lengthen your spine, exhale to deepen the twist. Switch sides after a few breaths.

👉 Benefits: Eases lower back discomfort and improves posture.

3. Eye & Neck Reset with Breath

Close your eyes, take a few deep breaths, then gently tilt your head from side to side.
Perfect after long screen time sessions.

👉 Benefits: Relieves eye fatigue, neck tension, and mental fog.

Bring Wellness to Your Workplace with Corporate Yoga

Looking to support your team’s health and wellbeing? Nami Yoga Studio offers corporate yoga programs tailored to your company’s needs.

Our experienced instructors visit your office or event location in Kyoto, Tokyo, and surrounding areas.
We offer customized classes for stress relief, mobility, mindfulness, or team-building.

📎 Learn more or inquire about a program here:
👉 https://www.namiyogastudio.com/en/corporate-yoga

Namita Kurokawa