My sister-in-law, like most people, works in an office and spends most of the day sitting at a desk and typing on a computer. This static, yet not relaxed shape is taking its toll: she suffers from a great deal of pain and discomfort in her upper back, and in particular on the right side, which is her dominant hand for answering the phone, using the mouse, and other repetitive stress movements. And she’s only in her mid-thirties! More and more of us are spending so many consecutive hours holding the body in tense, unnatural shapes that we’re experiencing chronic, ongoing pain at a relatively young age.
As a starting point for unwinding tension out of the upper back, I recommend the Reverse Crucifix pose. It gives the tight muscles between the shoulderblades and upper back that are constantly contracted a chance to stretch out and release, and will bring relief to those areas. I’ve included the pose below, and you can also find it on the  10 Minute Quick Fix Yoga For Shoulders video.
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I work at a computer all day and feel similar pain…gonna have to give this a try!
I did this pose the other day, but had no idea of its benefits. I work at a computer all day long so I will have to keep at it!
Good to know how I can my rhomboids, deltoids and the entire shoulder girdle a nice and easy stretch to counter these computer hours….
I also mostly do computer desk work and have a very tight upper trapezius muscle. Typing on the computer and talking on the phone keeps me in a position with elevated, protracted shoulders. I need to practice sitting at my desk with my shoulders retracted and depressed. I tried this pose and it felt great. I will definitetly continue to use this pose.
It is amazing how unnatural sitting at a computer all day is for our bodies. This looks like a great exercise to get into the trapezius, deltoids, and rhomboids.
i, unfortuately, can totally related to you sister-in-law’s pain in the neck & upper back. I need to do this everyday. i’m going to teach my coworkers.
I normally strech one arm underneath and the other arm extended. Will have to try this one!
This is a good one for sure and I’d never done it before , thank you! For some reason, it’s my lower back that bothers me from sitting at the computer too much, it is probably my chair, tho I have a lumbar pillow. I do cat/cow for that and use my tune up balls but any other tips for that are greatly appreciated!
Hi Cathy,
It’s likely that your lower back muscles are being pulled on by the upper back muscles, especially that pesky trapezius. When the shoulders are rounded forwards and the upper back is hunched, it creates a condition in the muscles called “locked long.” Muscles that are locked long have adapted to this over-stretched shape and lose their ability to contract properly and spring back to where they belong. It’s possible that by working on the pliability and mobility of your upper back (and the YTU balls are a great tool for this) that you will get relief in your lower back too!
This is my favorite stretch for the shoulders. It’s a natural stretch, and the weight of the body is used to stretch the body.
I have been hurting between my shoulder and spine on the left side for months. Noticed my posture towards that side (i am left handed) and started to try to rely more on my right side only to have the pain start there! I am a full time online student and spend most of my time on the computer. I am going to start these exercises and hope they help. Thank you!
Informative article! Thanks for spending the time to write this, as I find it fairly informative! I enjoy doing yoga because it has seriously helped me open up my mind and body!
i cradled the phone between an elevated right shoulder and my ear for almost a year and simultaneously entering data into the computer. I work 2 jobs, both requiring computer and phone usage. It finally took its toll on me in March 2011. I stopped cradling the phone and started seeing a chiropractor and massage therapist. I bought headset but the upper back tightness and shoulder tightness is still lingering, better but lingering. Chiro says it is radiating from my neck. But i will definitely try this exercise to see if it helps. Never cradle a phone!
I love the idea of incorporating reverse crucifix into the warmups in the beginning of class…when combined with “threading the needle” or twisted child posture, is there a benefit of doing one before the other?
I’ve also noticed I tip my neck forward while typing. I’ve started to be more aware of it, but in addition the the shoulders forward, it has added a whole other level to upper body tension. I believe Jill once said that for ever degree the head tilts forward, the neck takes an additional 10 lbs of pressure due to the angle of the torque!?
As a yoga teacher, I find myself using my digital gadgets (computer, phone, iPod, tablet, etc…) more than for my computer based day job. With social media taking over as the most popular way to stay in touch and keep your students informed of your offerings, I feel it’s even more important to continue our self-care practices. After-all, what is happening in my body, is happening in my students’ bodies.
I’m only 19 and already have the worst back pain in the world as a result of so many years of bending over my laptop while sitting on my bed. My mom warned me about it, but I never listened. I’d do anything to go back and change my habits because I’m in so much pain these days, it gives me really bad headaches and impairs my ability to go to school and work some weeks. It even hurts too bad to exercise. The pain is off and on. Some days I don’t feel anything, but other days it’s so bad, not even laying down will help. I don’t know what to do anymore. I’ve tried stretches, exercise, Ibuprofen, everything….I think I might have to visit a doctor someday.