Desk yoga for neck and shoulders11/25/2023 ![]() ![]() ![]() With work and life now somewhat combined, we have become one with our laptops and desks. Top 5 yoga stretches you can do at your desk Top 5 yoga stretches you can do at your desk. ![]() We bet your mind, body and soul will thank you. Try desk yoga for a month and see you if it makes a difference. None of these poses look foolish and most can be done in skirts (with the exception of Ankle to Knee and Standing Forward Fold.) A 5-minute desk yoga break could make you feel stronger, calmer, and reduce any neck and back pain you may have – or keep it from developing. The backs of your hands should be facing each other. Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. Cross the arms in front of your torso so that the right arm is above the left, then bend your elbows. This can also be done seated.Įagle Pose: (a personal favorite for stretching shoulders): Stretch your arms straight forward, parallel to the floor, and spread your scapula wide across the back of your torso. Let your head and neck completely relax, releasing all tension. Standing Forward Fold: Stand up from your chair and step your feet apart hips width distance, take a deep inhale and on your exhale fold your body in half. Exhale and arch your back, tuck your chin towards your chest. Inhale and gaze up, curve your spine so your stomach is closer to your knees. Seated Cat/Cow: Place your hands on top of your knees, palms face down. Breathe here for 30 seconds to a minute and release. Let your heart and chest yearn towards the floor. Start to walk backwards enough that you can extend your arms straight so your body is in an L shape. Spread your fingers apart and stretch through your palms. Repeat on the left side.ĭesk Down Dog: Place your fingertips on the edge of your desk or chair (only if it is very stable). Continue to hold and breathe for 5 rounds of breath. Intensify the stretch by extending your opposite arm down towards the ground. On your exhale gently bring your right ear closer to your right shoulder. Inhale and place your right hand on top left of your head. For a deeper stretch, lean forward to try to touch your forehead to your crossed leg. Keep your back straight lean forward to stretch deeper. Hold for 5 to 8 breaths, then twist to the other side.Īnkle to Knee: Place your left foot on your right knee, letting left knee drop open. Use your left hand on the back of the chair to deepen the twist. Hold for 5 to 8 breaths, then switch sides.Ĭhair Twist: Turn to your left. Here are 5 that feel great (courtesy of and ).Īltar Pose: Inhale and lift your arms clasp your hands and invert your palms so they face up. Hold for 5 – 8 deep breaths to get the full effect – the deep breathing will calm you and give you energy. You can set any interval between five minutes and two hours and customize the reminders.Įven if you’ve never attended a yoga class, you can incorporate yoga stretches into your day they can ease tension, stave off pain, and give you a few minutes of mindfulness. Stand Up! The Work Break Timer is free and has good reviews in the App Store. Some even offer exercises and activities you can do at your desk. Science tells us that we should take a 5-minute break every hour, and there are plenty of apps that offer to remind you. Many of us spend hours at our workstations and often forget to take a break. And now for something completely different: exercises that will help you relieve your desk-weary back, shoulders and neck. ![]()
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