![]() ![]() ![]() Inhale both arms up and switch to the left side. Optional twist: release the right arm to the arm rest or base of the chair and place the left arm to the outside of the right leg, gentle gaze over the right shoulder. Breathe and hold for 2-3 breathes and switch sides, repeat as many times as is comfortable. Slowly release the right arm towards the ground while continuing to lift with the right side body.Īllow the left hand to reach over the head towards the right side, gaze at the eye of the elbow or wrist, and continue to reach both shoulder blades together and down the back. Proactive prevention for: Tight Chest and BackĮxercise: Sitting comfortably in a chair with equal weight in the hips and legs, with a straight spine, extend both arms towards the sky. Repeat the exercise with the palms face-down and the fingers pointed towards the body. Slowly flip the palms face-up and fingers pointed towards the body and shift the shoulders back from over the wrists to over the fingers (and further if possible).ĭo this with the hands completely glued to the table for 2-3 breathes then meet back with shoulders over the wrists. Wrist ReleaseĮxercise: While standing, place both palms on the desk starting with the shoulders over the wrists for all positions. Then circle in the opposite direction with the elbows dropping towards the chest making a circle and the elbows will meet again in front of the body, repeat 5-10 times. Slowly circle the elbows back over the head making a circle and the elbows will meet again in front of the body, repeat 5-10 times. Proactive prevention for: Upper Chest and Shoulder StressĮxercise: Extend the arms out to the side then place the hands on the shoulders, bring the elbows together in front of the body. Shoulder ShrugĮxercise: Inhale the shoulders up to the ears, hold for 10 seconds in breath retention (holding the breath without stress), exhale release the shoulder blades together and down the spine. With the eyes closes, this can be extremely meditative and relaxing as blood flow slowly shifts from the back of the head to the prefrontal cortex. Yogi Tip: The slower the movement, the more chance to explore the necks range of movement and stretch all the muscles of the neck. Neck StretchĮxercise: Half circles with the neck, starting right ear to right shoulder then reaching the chin to the chest and then left ear to left shoulder and back, repeat 5 times on the right and 5 times on the left. Here are 10 yoga exercises to undo the damages of your desk job, starting from the top: 1. Yoga can help decrease your stress level and improve your ability to deal with stress.Īdditionally, yoga can help you spark that inner fire to help light up your office when you might not be able to always recharge with natural sunlight. Yoga can also improve your posture for those long hours. While yoga may not be able to speed up your commute or decrease your work time, it can help you be more mindful. Long hours of sitting, poor posture, late nights, commuting, lack of sunlight, and stress which are all contributing factors to the damage from working behind a desk. ![]() While having a desk job often provides a routine and stability at work, some disadvantages include limited physical activity and flexibility as well as being stuck in front of a computer all day. ![]() Challenge: Sit behind a desk and try to maintain good posture: straight spine, feet on the floor about hip distance apart, weight evenly distributed between both legs and hips, shoulder relaxed down the spine, head lifting toward the sky, and remember to breathe while reading this article. ![]()
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