To stay healthy and mentally sharp, take a few breaks during a long day at work to stretch. These poses revive your body and reset your mind on the job.
Sitting in the same place for hours on end can cramp your muscles and dull your thinking and, recent research shows, may even shorten your lifespan. At the least, extended periods of sitting can leave you with persistent discomfort in your spine, hips and shoulders. The solution is simple: take a few stretch breaks during your day to stimulate blood flow, elongate your spine and relieve tension. Here are five basic stretches you can do at your desk or just about any workstation.
SIT CROSS-LEGGED
This simple seated stretch gently opens the hips and lower back. Sit up nice and tall, reaching the crown of your head toward the ceiling. Relax your shoulders and belly, soften your face and breathe deeply.
Tip: If available, place a block or a rolled up blanket or towel under your hips. Raising your hips allows your knees to fall below them and makes this stretch even more comfortable and gentle.
COW-FACED POSE
This is similar to the cow-faced pose you might do in yoga class, but it’s modified to use just your arms. Lift your right arm up, bend your elbow and reach down your back. Bend your left arm behind you to reach up and grab your hand. You can also grab your shirt, a towel or a yoga strap if your fingers don’t touch. Don’t worry if you can’t reach your hand; many people need some assistance in this pose, especially when they first try it. Take a few breaths and then switch the position of your arms so the left is reaching down your back and the right is reaching up.
Tip: Keep your gaze forward with your chin parallel to the ground as you do this stretch. With the arm that is coming over your shoulder, hold the elbow in toward your ear and gently pull your elbow behind you.
SEATED PIGEON POSE
Seated tall, with your back slightly off the back of your chair so your belly is engaged, take your right foot and place it just above your left knee, so you aren’t putting any pressure on your knee. Flex your right foot and gently press down on your left thigh. Hold for 30 seconds to a minute, then switch sides. This pose is a great hip opener.
Tip: If you are able to lie down where you work, the stretch works even better when you thread your hands through and clasp them around your left leg.
STANDING FOLDS
Standing in mountain pose (tadasana), ground through your feet, pressing evenly into all four corners and relaxing your toes. Lift through the crown of your head and relax your shoulders on an exhale. Bring your hands to your heart, inhale and lift them up above your head, looking up at your hands. On your next exhale, swan dive forward with wide arms and then fold completely. If you have tight hamstrings, allow your knees to stay gently bent.
Inhale, bring your hands to your shins and press up into a flat back. To protect your neck, make sure you keep your gaze down but slightly forward. Do this one more time, then reverse swan dive up, bringing your arms up and open above your head, before bringing them back to heart’s center. Repeat three to five times.
Tip: This flow is best for your circulation and breathing.
From: Activewear USA