Desk yoga for neck and shoulders10/13/2023 Trust in the process and your body will thank you for giving it some much needed attention.Returning back to your desk after a holiday can be a real pain in the neck! Your body may struggle to adapt as you suddenly spend longer stretches of time sitting (and let’s be honest, oftentimes hunched over your keyboard). Breathe in and out as you move through these stretches. You can do these during lunch break or throughout your shift to keep the mind and body alert. Repeat as many times as necessary, using the breath. First move through plank pose before shifting back to the shoulder opener. Arch the chest backwards as you would in regular upward dog. Instead use the legs to support your body. With the arms straight, lower the hips slightly, pushing them towards the desk. Set up the body and hands as you did for desk Plank and Child’s Pose. The chest and shoulders have to be opened in advance. There should be a pleasant stretch happening through the front of the hips and through the hamstrings.ĭo not do this pose until you have first completed all the other stretches in this list. Remember to keep the shoulders rolled down and spine long so the neck doesn’t get scrunched. Stretch the heels towards the floor as you angle your body into plank pose. Step the feet backwards, keeping them in line with the hip bones as you do so. Time to use your desk for something other than work! Place your hands about shoulder-width apart at the edge. “Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” ~Plato Press the fingertips into the desk as if in Downward Dog. Keep the core activated and the head in line with the arms. Put your hands on the edge of the desk then drop the head between the arms. Move a couple of feet back from the desk and hinge at the hips, coming into flat back. Now that you have released from the hips and used gravity to loosen the shoulders, you can get deeper into the rotator cuffs and upper back. Repeat the roll, always remembering to tuck the chin first. Roll back up through the spine to return to standing. You can grab hold of your elbows and swing back and forth too. DESK YOGA FOR NECK AND SHOULDERS FREERelease from the hips, allowing the upper body to free itself with the help of the gravity. The weight gradually pulls the crowd of the head forward, rolling through the spine, towards the earth. First, tuck the chin into the chest, and imagine the crown of your head filling with sand. The seated twist will work against the effects of hunching and poor posture. Hold for several seconds before unwinding to go to the opposite side. Grab hold of the chair’s armrest if there is one. Isolate the movement in the ribcage by using the abdominals to keep your spine long. Inhale to open the chest, and on the exhale, begin to twist towards one side without moving the hips. Sitting in your seat, elongate and straighten the spine. Please note: for the safest stretch possible, do not do these exercises out of order. All without drawing too many confused and perplexed looks from your coworkers! Here are the poses you can do at your desk to re-energise and relieve tension: Enter chair or desk yoga – an easy way to keep the body supple and happy. Though that’s probably obvious, ways in which you can counteract the negative effects may not be. Sitting bent over a keyboard is not good for your health.
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