![]() Bend to the right side slowly and gently.Extend your arms overhead and join the palms.This is also a great way to lengthen and stretch your vertebral column. Seated crescent moon pose is extremely beneficial for the lateral muscles.īy stretching sideways, you encourage the muscles of your torso, arms, and back to release any kinks or stress accumulated with prolonged sitting at work. Usually, the side muscles of the body are often neglected while sitting at chair for long hours. Your left hand should move to be placed on the right knee or the right arm of the chair.Īlso read: 8 Chair Yoga Poses Seniors Can Do Easily At Home 3. Keeping your lower body still, twist your upper body, along with the head, to the right while moving your right hand to hold the back of the chair.Sit up straight at the front edge of your chair with your feet planted firmly on the ground.Version 2 – Chair with arms Source: Spry Living Perform the twist 8-10 times and switch sides.Stay in this position for 10 seconds or as long as you want and come back to the original position.Hold the back of the chair with both hands. Turn your upper body, along with the head, towards the right to face the back of the chair.Keep your feet firmly planted on the floor with a straight back.Sit sideways on your chair such that your right side is facing the back of the chair. ![]() Version 1 – Chair with no arms Source: PALEOHACKS 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. Here are some of the most common desk yoga stretches. ![]()
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