There are some people who feel that working at a desk all day should leave the body feeling relaxed and stress free. Anyone who works at a desk on a daily basis knows this could not be further from the truth. All that sitting results in tight and stressed necks, shoulders and backs, since working at a desk requires of the muscles in the upper half of your body to remain in use.
Looking for a little relief? Yoga is a great option for stretching the muscles and helps to relieve the strain and stiffness. Here, 5 poses that are so easy you can do them in your cubicle:
Doing spinal twists help the body hydrate the discs in your spine, gives the discs more cushion between them, and makes the back and spine more aligned and comfortable.
To perform the Bharadvaja’s Twist, start by sitting in your chair as normal, making sure your feet are flat on the floor. Slightly rotate your body, bringing your left hand to the outside of your right knee. Continue to twist until you can glance over your right shoulder. Take deep breaths while in this position and make sure to remain still for a few seconds. Slowly rotate back to start and repeat on the other side of your body.
Seated Cat and Cow
The Cat and Cow pose will stretch out your spine and the abdominal and back muscles. Traditionally, the Cat and Cow are performed on the hands and knees but can easily be performed while sitting in a chair. To start, sit upright in your chair with your back straight. Round your back and place your hands in front of you on your desk, keeping them shoulder distance apart. Inhale and exhale in a slow and orderly fashion. Return to upright, then arch your back. Place your hands behind you on the seat of the chair and look straight up toward the ceiling. Be sure to inhale and exhale again.
Standing Forward Bend
Stretch your whole body with the Standing Forward Bend, which starts by standing up straight with your feet hip-distance apart. Exhale and then bend at the waist, stretching your hands toward your feet. Breathe throughout the exercise and hold the position for only a few seconds to avoid dizziness.
Begin the Half Eagle exercise by sitting upright in your chair. Bring your arms parallel in front of you over the top of your desk. Cross your left arm over your right arm, bend the elbows and point your fingers toward the ceiling (the backs of your hands should be facing toward one another). Hold the position for a few minutes to allow for a deep stretch in your shoulders and neck. Switch sides and repeat.
To do the side stretch, stand up straight with your feet together. Raise your hands above your head shoulder-distance apart. Bend directly to your side, making sure not to lean forward. Hold for a few seconds, then switch to the other side. This pose helps stretch the abdominal and shoulder muscles.