Ease neck and back pain FAST!

Whether you’re feeling stiffness or soreness, these simple yoga stretches will bring you relief

Spend a lot of time sitting down or driving? Always hunched over your devices? Then you may be suffering from back, shoulder and neck niggles. Stress can also build up in the body when life is busy, taking a toll on your posture and causing tense muscles. That’s why even during a jam-packed day, it’s important to take time out to stretch. The good news? This simple yoga series, created by instructor Clara Prats*, can be done from a chair or the sofa – so you can easily fit it into your daily routine.

Your moves

Try these six seated stretches to ease stress and get a boost of energy. By opening your joints and extending your muscles, you’ll relieve tension in the upper body – all while preventing repetitive strain injury and headaches. Hold each pose for three breaths on each side. Try to do them daily, building up to five and then 10 breaths.

1 Neck stretch

Sit upright with feet hip-width apart on the floor, arms by your side. Keeping shoulders relaxed, inhale and place right hand on the left side of head. Exhale and gently encourage right ear down towards right shoulder. Hold the chair with left hand to draw shoulder away from neck. Visualise your neck lengthening and the muscles relaxing. Hold for three breaths. Pause to absorb the benefits, then repeat on other side.

Try this pose when you’ve spent hours looking at a screen.