![]() Lay on your belly with your forehead down on the floor or on a folded blanket. Incorporating a “chest opener” into your daily routine will move the spine into some much needed extension (backbend) after a day of flexion (forward fold), and help to draw the shoulders back. Hours spent leaning over a desk or computer can lead to a rounding in of the upper back and shoulders. Interlace your hands behind your back-if that feels too tight grab a strap (or something similar) to hold.Įxhale deeply as you fold forward over softly bent knees, rolling the arms up off of your back. To release further, stand by your desk with feet hip distance apart. Shrug your shoulders up high to your ears and then quickly release them back down aim for 10-20 reps. For an additional stretch, turn your chin down and toward the shoulder hold for a few breaths, and switch sides. If you find tight spots or “knots”, hold there and take a few breaths. If this feels good, begin taking complete circular movements with the head. Whenever you notice yourself feeling achy or stiff in the neck and shoulders, give these desk-friendly tension-busters a go!īegin with your chin to your chest, then slowly roll your head from side to side, pausing when your ear rests just over your shoulder. Take some time each day to stretch out and strengthen these targeted areas with these yoga for desk workers poses, and feel the workaday stress patterns melt away! Problem: Neck and Shoulder Tension This pose is ideal for lengthening your hip flexors if you've spent a long time sitting during your commute, at lunchtime, or during a meeting.Has sitting at a desk all day got you bent out of shape? While many people are aware of the tension and stiffness that come from spending countless hours seated and hunched over a computer, there can also be long-term consequences like low back pain, neck strain, a weakened front and back core, knee issues and tight hips. ![]() Take a deep breath before switching legs to repeat the pose on the opposite side. Lengthen your torso over your bent right leg and stretch the heel of your left leg toward the floor. High Lunge: Starting with a forward fold, step your left leg back far enough that your right leg forms a right angle. Just make sure you bend from the hip joints instead of the waist: you have hinges at your hips for a reason. Lengthen your spine and enjoy the position for as long as you need to.įorward Fold: Interlace hands behind your back for this basic forward bend that can be done sitting or standing. Fold your legs in until your thighs and crossed shins form a triangle in front of you. Sit on a firm cushion (or improvise with a folded-up sweater) to elevate yourself about six inches off the ground, stretching out your legs. This side stretch is easy to perform and can be modified to be as intense or gentle as you would like.Įasy Pose: This pose is perfect for realigning the body after you spend time sitting in a chair. Keep a neutral spine, lift your rib cage, bring your palms together above your head, inhale, tilt to one side with an exhale, then inhale to come up repeat on the opposite side. Standing or Seated Side Stretch: We often focus on stretching either the back or the front of the body, while neglecting our sides. Stretch your arms above your head or out to the sides to embody your favorite tree and root through the center of your feet. Set your right foot onto the ground, grab your left knee and bring it up, rotating your left leg to the side, and place your foot above or below your knee (just not on the knee). All balance poses are good for core strength and mental focus. Tree Pose: A basic, beginner-friendly balance pose. Have fun with this one and embody the eagle: swift, graceful, and strong! Bend your knees, lift your heart, bring your right arm underneath your left, and wrap at the elbows and the wrists. For this pose, simply gaze forward, relax your shoulders, engage your core, keep your knees soft, and slightly tuck your pelvis forward-that’s it! (If you do this for over 3 minutes, you should be sweating.)Įagle: This is a great stretch for the neck, shoulders, and upper back, and it will strengthen your legs and improve your balance. Mountain Pose Tadasana: The most basic standing pose, this is great for posture and core strength. Try these seven poses at your desk, and watch how you and your work shift in a positive direction. Movement is essential to a healthy lifestyle: motion and balance are keys to sustaining one’s mental capacity and flowing through life with ease.
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