Doing yoga in the office can be fun, innovative and relaxing with many long term benefits. Prolonged work on the computer strains the neck, shoulder and back muscles, which leads to tension and stiffness. It could impact your ability to function effectively at the workplace, affecting your overall quality of life.
Office yoga comprises of a sequence of simple exercises you can perform quite unobtrusively at your desk, at any time of the day. Making office yoga exercises a part of your routine can work wonders as they wipe away body pain, fatigue and tension and increase overall muscle strength and flexibility, keeping you fresh and revitalized through the day. The exercises don’t demand much time, and can be done in spurts throughout the day, sparing you from unnecessary discomfort in the long run. So, get started with the following exercises.
1. Â Neck Rolls
Take your shoes off before starting these stretches if you are wearing high heels.
Close your eyes. Let your chin drop down to your chest. Now begin to circle your neck slowly, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder. Try to keep the shoulders relaxed and not to hurry through areas of tightness.
Take 3-5 rolls and then switch directions and take another 3-5 rolls.
2. Â Cat-Cow Stretch
Bring both feet flat on the floor. Bring your hands onto your knees. On an inhale, arch the back and look up toward the ceiling. On the exhale, round the spine and let your head drop forward.
Repeat for 3-5 breaths.
3. Â Seated Forward Bend
Push your chair back from your desk. Bring both feet flat on the floor. Interlace your fingers behind your back. Straighten your arms, drawing the interlaced fingers down. Fold at the waist, bringing your interlaced hands over your back. Rest your chest on your thighs and release your neck.
4. Â Eagle Arms
Take your arms out to either side, parallel to the floor. Bring the arms forward, crossing the right arm over the left and bringing the palms to touch. Lift the elbows while keeping the shoulders sliding down your back.
5. Â Seated Spinal Twist
Turn so you are sitting sideways in your chair. Bring both feet flat on the floor. Twist towards the back of the chair, holding the back with both hands. Turn the chair the other way and repeat.
6. Â Wrist Stretch
Stand and turn your hands so that the wrists face your computer and the fingers face the edge of the desk. Lean in to the wrists and flatten your palms as much as possible. Back off, if you feel pain.
7. Â Standing Pigeon
Stand and bring the left knee up and the left shin onto your desk parallel to the edge of the desk. Take a forward bend over your left leg, bending from the waist. Repeat the same with other leg.
Note: But before starting any exercises, if you are wearing tight, uncomfortable footwear remove them. You may wish to loosen your tie and belt.
From: Mynahcare