Working with your computer for long hours, finishing an important project or trying to complete the work before the deadline can leave your body tired and drained. Moreover, after a certain period of time if you continue neglecting the early signs of pain and discomfort that your body is hinting you, it may turn severe. Working dedicatedly in office is definitely a good thing, but at the cost of your own body, is not! Practising these simple stretches can not only heal your body but also release stress.
Doing simple stretches and following some easy guidelines can help. 🙂 If you are anything like me, you must be spending most of your time before your computer. Hence, these office yoga postures will help big time.
Here are some helpful guidelines so as to get you going:
- Take breaks at regular intervals. Get up every half hour/45mins from your desk and move around to ease your legs.
- Take care of your posture while working. Sit comfortably with your spine straight and hands supported by the desk space. Do not leave your hands without support while typing for a long time. (I used to do this mistake and that resulted in swollen muscles and severe wrist pain)
- Avoid eating lunch at your desk; instead take the opportunity to walk to the cafe area, or dining area to have your meal. You may talk to colleagues and strengthen your social skills.
- Set up your work station appropriately taking care of all the vital aspects such as monitor at the eye level, hand support, appropriate leg space etc.
Simple rules to practise these office yoga stretches:
- Keep your body loose and relaxed
- Do the stretches slowly in a relaxed manner, avoid jerking
- Keep full long breaths while performing the stretches
Neck Stretches:
Close your eyes and slowly start with neck roles, by moving your neck in the circular motions from the right to left. Do this for 3-4 times clockwise and 3-4 times anti-clockwise.
For side neck stretches: move your neck slowly to the right side come back to the centre and then move to the left side.
Shoulder Stretches:
Shoulder Shrug: Sit straight, lift your shoulders up to the ears and bring them down. Repeat it 3-5 times.
Shoulder Rotation: Sit straight as you put your attention on your shoulders. Rotate your shoulders slowly clockwise 3-5 times and then anti-clockwise.
Back Stretches:
Sit straight on your chair, place your feet on the floor. Twist slowly from your waist towards the right and look back. Take a few breaths there and, release the posture. Repeat it towards the left. Do it for a few times.
Leg stretches:
Sit straight on your chair, keep your left leg on the floor, spread your right leg straight in the front, Slowly rotate your ankles 3-5 times clockwise, and then anti-clockwise. Repeat it with your left leg ankles.
These were some simple office yoga practises that you can include in your daily routine. More and more people are opting Yoga and Meditation practises to live a healthy life. Our body is a beautiful gift rendered to us by nature, let us all value it, take care of it, and in turn it will support us to achieve our goals!
From: Ideas Through Words