Don’t stretch past your level of comfort and keep your spine straight.ĭepending on the type of chair you use to sit, this pose can be performed in two ways. Hence you should avoid attempting to pop your back. It’s important to remember that the muscles, not the joints, are the primary focus of this desk yoga stretch. The entire upper body will also be stretched regularly.
The twist will aid in relieving any ache or pain in the lower back, which is a common complaint with working professionals. Furthermore, it stimulates the organs in your abdomen. This pose will stretch your back muscles, which will ease stress and soreness. Perform this flexion 8–10 times at your desk.Īnother great stretch you can do sitting on your desk is spinal twisting.Your head should tilt down, your shoulders should be rounded, and your chin should rest on your chest.Exhale and draw your upper body inwards, beginning with your lower back, abdomen, and chest.Create an arch in your lower back by squeezing your shoulder blades together and pushing them downward.Extend your chest outwards and push your shoulder back. Inhale and raise your head up and backward while taking a deep breath.Placing your palms on your thighs or knees, preferably with palms facing down.Your knees and ankles should be in a straight line and your toes should point forward. Sit up straight at the front edge of your chair with your feet spread hip-width apart and planted firmly on the ground.It will encourage flexibility of the shoulder and reduce pain in the back and neck.Īlso read: 7 Heart Opening Yoga Poses to Relieve Chest and Shoulder Pain The back and front movement will prompt your chest to open paving way for enhanced lung capacity. The same benefits can be gained when you perform the cat-cow stretch sitting upright at your desk. This movement stretches the back muscles and spine while removing any stiffness in the shoulder and neck and opening the chest. It targets the spine by upwards and downward flexion of the back. The traditional cat-cow pose is incredibly rejuvenating.
#10 minute office yoga routine full
For at-home options, this 20-Minute Full Body Yoga Workout will have you feeling amazing.Here are some of the most common desk yoga stretches. Stretching your muscles and activating your nervous system is going to help you feel better and give you the extra energy needed to get through the day.Ī mere 10 to 20 minutes a day is going to have you feeling better and release built up tension. These office yoga exercises are designed to allow you to do them in the break room, your cubicle or at your desk. Even if you don’t feel any back pain, yoga can be a fantastic way to relax and stay focused throughout the work day. If sitting all day is getting in the way of you living a healthy and active life, try to incorporate these poses into your routine.
#10 minute office yoga routine how to
Today’s infographic shows how to do simple yoga exercises that can help alleviate office aches and pains. The negative effects of sitting for too long include back pain and potential injury, and you could face a fair amount of pain if you don’t take steps to make sure you stay healthy.Ī little bit of exercise or stretching every day can go a long way. Sitting can be relaxing, but it may not be the best for your health. Sitting behind your desk every day can wreak havoc on your body.
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