If you spend most of your day hunched over a laptop or glued to your phone, your neck and shoulders are probably feeling it. Aching shoulders, stiff neck, and tensed upper body are the red flags that you need to start release tension from your upper body. You don’t need a gym membership, a foam roller, or an hour-long yoga class to start feeling better. You just need a few minutes and poses that will help unlock tight muscles, improve posture, and release the tension that’s been quietly building up

1. Cat-Cow Pose

Good for: Loosening up your spine and shoulders after hours of slouching

This is the ultimate warm-up move. It gently wakes up your spine and gets blood flowing where you need it most.

How to do it:

• Start on all fours. Hands under shoulders, knees under hips.

• Inhale: Arch your back, lift your chest and tailbone (Cow).

• Exhale: Round your spine, tuck your chin to your chest (Cat).

• Flow back and forth for 30–60 seconds.

2. Puppy Pose

Good for: Stretching your shoulders, chest, and upper back

Think of this one as a shoulder-focused version of Child’s Pose. It’s  good after a long day of typing and texting.

How to do it:

• From all fours, walk your hands forward and lower your chest toward the floor.

• Keep your hips above your knees.

• Let your forehead or chin rest on the mat.

• Hold for 30–60 seconds.

3. Thread the Needle

Good for: Releasing tightness between the shoulder blades

It targets all the tension that builds up in your mid-back and shoulders.

How to do it:

• On all fours, slide your right arm under your left, palm up.

• Rest your right shoulder and cheek on the ground.

• Keep the left arm long or bend the elbow for more stretch.

• Hold for 30 seconds, then switch.

4. Forearm Plank

Good for: Building strength to support better posture

This isn’t a stretch—but it’s essential. A strong core and shoulders = less tension in the long run.

How to do it:

• Place forearms on the floor, elbows under shoulders.

• Extend your legs behind you, balancing on toes.

• Keep your body in a straight line.

• Hold for 30–60 seconds (or as long as you can with good form).

5. Seated Twist

Good for: Releasing tension in your spine, neck, and shoulders

Perfect for desk breaks or the end of the day. It’s a simple move with big rewards.

How to do it:

• Sit with both legs out, then cross one leg over the other.

• Place the opposite elbow outside your bent knee, and twist gently.

• Keep your spine tall.

• Hold for 30 seconds, then switch sides.

6. Bridge Pose

Good for: Opening up your chest and strengthening your back

This pose counters the forward-hunch posture we fall into from sitting too much.

How to do it:

• Lie on your back, knees bent, feet flat on the floor.

• Press into your feet and lift your hips.

• Tuck your shoulders under and clasp your hands if you can.

• Hold for 30 seconds.

7. Cow Face Pose 

Good for: Deep shoulder release

This move hits the deep knots between your shoulders that no massage gun can reach.

How to do it:

• Raise your right arm overhead, bend the elbow.

• Reach your left arm behind your back and try to clasp hands.

• Use a towel or strap if your hands don’t meet.

• Sit tall and hold for 30 seconds, then switch.