Yoga Stretches You Can Do at the Office
Posted in Health & Safety
Sitting in an office cubicle for hours can cause tension on your neck, back and arms. Stretching exercises like yoga are effective to eliminate the pain caused by stiff muscles, but can that be achieve in a small space? The answer is yes, as stretching can be done while sitting at the desk or computer.
First you need to sit on a chair that is stable, so if yours have rollers underneath it you may want to switch chairs for a while. Remember to stretch on your own body limits, push only as far as you are comfortable, as increased flexibility will come naturally over time.
Seated spinal twist - Sit facing forward, with both feet planted on the floor. Place both hands on the left arm of your chair, or the left side of your chair if it does not have arms. Slowly turn to your left, looking back as you inhale, then turn a bit further as you exhale. Inhale, and exhale then deepen your twist further. Inhale again, then slowly return to your forward facing position as you exhale. Repeat this procedure on the right side.
Modified swan dive - Stand behind your chair and place both hands on the back of it. Take about two steps back, with your feet at apart hip-width. Inhale, then as you exhale, slowly bend forward at the waist until you form a right angle. Keep your hands on the chair back, and you may rest you head on your hand if you want. Inhale and exhale two times before inhaling again and as you exhale, slowly bring yourself up.
Side bends - Stand with your feet at hip-width apart. Raise your arms overhead as you inhale, straightening them out as you reach the ceiling, then exhale as you gently lean over to the side as deeply as possible. Don't forget to maintain your balance. Inhale and exhale two times before inhaling again and as you exhale, slowly return to your standing position. Do the same procedure on your other side.
Eye exercise - This simple exercise can relieve the tension in your eyes especially if you stare at the computer for too long. First, open your eyes wide and relax your face. Then, slowly look to your upper right for one second, and then to your lower left at the next second. After which, look to your upper left for one second, and to your lower right on the next. Lastly, look straight up for one second, then straight down for another second. Repeat this exercise, starting on your upper left. Do this as many times as possible until your eyes feel comfortable.
Wrist extensions - Reach your left arm out in front of your. With the help of your right hand, stretch the left hand backward, with its fingers pointing toward the ceiling. Then, point your left-hand fingers down to the floor, and have your right hand press the top of your left hand. Switch arms and repeat the procedure.
