Do you spend hours each day stuck behind a computer, sitting in your office chair? If so, you’re not alone. Many people feel trapped behind their desks daily, which can be incredibly frustrating given the damage that hours spent in a can have on your body. Muscle tightening and shortening can cause significant pain, discomfort, and various health problems. Taking the time to stretch throughout the day can make a huge difference, but sometimes it can feel next to impossible to find the time and space needed to exercise. Today, we offer the perfect solution – 4 simple yoga stretches that can easily be done from your desk chair. These stretches take very little time, so they can easily be incorporated into your daily routine. Try adding Desk Chair yoga poses to each day to better your overall health.
1. Cat-Cow
Begin in an upright sitting position on the front of a chair with your feet flat on the floor, shoulder-width apart. Place your hands on your knees. Tighten your abdominal area, raise your head, and arch your mid-back. Then, alternate by rounding out your mid back as you slowly lower your chin towards your chest. Repeat the sequence of movements.
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2. Figure 4
Begin in an upright sitting position on the front of a chair with your feet flat on the floor, shoulder-width apart. Maintain good alignment with your head, shoulders, and hips. Cross one ankle over your opposite knee. Engage your core and hinge through your hips to bend your upper body forward. Hold this position for 10 seconds. Return to the starting position. Repeat the movement on the opposite side.
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3. Heart Opener
Begin in an upright sitting position on the front of a chair with your feet flat on the floor, shoulder-width apart. Maintain good alignment with your head, shoulders, and hips. Interlace your fingers behind your back. Engage your core and lift your joined hands away from your body. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. Repeat the movement.
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4. Spinal Twists
Begin in an upright sitting position on the front of a chair with your feet flat on the floor, shoulder-width apart. Maintain good alignment with your head, shoulders, and hips. Contract your core, place one hand on your opposite knee, and twist your upper body to the side. Reach behind your chair with your opposite hand for a light stretch. Take several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.
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We think you’ll be surprised at how much of a difference a few simple stretches can make to your physical and mental well-being. Not only can this yoga poses help erase the physical damage done by sitting all day, but they can also be effective for relieving stress, increasing your sense of well-being, and resetting your mental health. All of this can help you maintain a healthy and happy work environment.
