Whether you find yourself geometrically crammed in a busy office or at home, sprawled across your wooden desk, homing in on your body’s signs of stress and fatigue might prove a better remedy than external additives like coffee or energy drinks when that dreadful mid-day feeling exhaustion takes over. While we don’t all have the luxury of a super-cool walking desk (yes, they exist!), we do have limitless possibilities at our disposal, and the best part is: we’re sitting on them.
ZocDoc is pretty snazzy in that I get to perch atop a rubber stability exercise ball while I work at my desk. Monica, who works behind me, sits on a bright orange plastic spring-like stool. If standing is more your style, you can always elect for a standing desk – a raised computer screen and waist-high mouse and keyboard like Shayne beside me. It’s important to remember an engaged core = an engaged mind (remind me of the last time you were mid-sit-up and zoned out)! If a bouncy exercise ball or crazy orange chair is not an option for you, below are a few yoga poses and stretches you can do in the privacy of your desk or cubicle (most of which you don’t even have to stand for)! No need for your yoga mat and headband, though – these movements are aimed to awaken the body and reignite circulation through your limbs in order to keep you awake and focused.
“Oh gosh, my shoulders!” or “Wow, my upper back!” or “Oh man, my neck!”
- Seated Tadasana (Mountain pose) – Seated with a straight back and arms by your side, roll your shoulders back to open your chest. Open your hands with palms facing forward and fingers extended. Imagine you are pushing a wall away with the energy from your hands (Sookie Stackhouse-style).
- Eagle Arms – This one might get the most stares from your co-workers but I promise, it feels so good! My Bikram teacher tells me to “wrap your arms like wet ropes” which is weird to me, but alas – with your arms in front of you bent upward at the elbow (like a flight attendant mid-“Exit Row speech”) take your left arm under your right and clasp the hands in a prayer position in front of your face. Be sure to maintain a straight back and forward gaze. When you’ve had enough, switch sides!
- Neck & Shoulder Release – This one is also pretty self-explanatory; simply lift your head up and your shoulders down, lengthening your neck by tilting your head to the left. Switch! No need to guide your head with your hands – it tends to apply unneeded pressure and weight to your neck.
“Oof, my lower back!” or “Oh boy, my whole body!”
- Chair Twists – Sitting with a straight back, twist your body to each side using the arms rests (or back) of your chair as a guide. Don’t forget to breathe into this twist for maximum relief.
- Rolling Through Spine/Back – Quite possibly the best and most beneficial stretch and body awareness move you can do. This helps to awaken every millimeter of your spine and subsequently your entire being! With feet hip-width apart, bend over from the waist and hang freely (nod your head ‘Yes’ and ‘No’ to release neck tension). Slowly – very slowly – roll up your spine until you are at a full standing position, making sure to consciously note the areas of your body that need the most love.
- Take a walk outside/look out the window – This is probably one of the most beneficial workday exercises. Take your five or ten minute break to the streets! Allow your mind, your eyes, and your body to wander, inviting external stimuli to awaken you. If leaving the office is not an option or if braving the cold winter is undesirable, take a break by the window – you’d be amazed how quickly the strain disappears when we see something other than a computer screen and fluorescent lights.
“Ay ay ay, my eyes!” or “Golly, my legs!” or “Oh goodness, my fingers!”
- “Watch the Clock” – Don’t do this for too long or your boss will think you’re asleep! With your eyelids closed (no, not yet!) move your eyes up to a 12-o’clock position. Then to 1-o’clock, then 2-o’clock, etc. Once you’ve completed a full circle, reverse the motion.
- Finger & Forearm Stretch – Reach your arms forward like a zombie and flip your hands up (palms forward). Take your right hand and gently pull your left fingers back towards your face. Switch! This should relieve cramped, zombie-like fingers and wrists (especially after that 100th email!).
- Wrist Roll – This one is pretty self-explanatory but oh, so effective. Roll those wrists around in circles, clockwise, counterclockwise… stop looking at the clock!
“ZzZzZz…” or “Gee, I’m stressed and anxious!”
- Tip-Toes to Earth – Simply stand as high on your tip-toes as possible, count to thirty. Slowly and assuredly lower onto flat feet until you are grounded on the earth. This allows for great focus and settling of uneasy, stressful energy.
- Vacuum Those Lungs! Take your index finger and press your left nostril closed. Quickly and repeatedly breathe in-and-out of your right nostril making sure to fulfill steady, shallow inhales and exhales. Do this for one minute. Switch sides! This helps to awaken the lungs and the brain.
Whichever way you work, your daily routine is sure to be a bit taxing and your body feels it first. Sometimes all we look forward to is kicking off our shoes and sinking into the couch after a long day. There’s no reason why this feeling has to start immediately after lunch! Awaken your body and your mind and find a little om at work! Namaste.
From: ZocDoc