![]() ![]() This pose can also help your circulation.Yoga Therapist & Instructor Expert Interview. Go through 4–5 breaths to feel relief throughout your back. When you exhale, round out your spine by dropping your chin closer to your chest. Put your hands on your thighs and slowly inhale as you arch your back. Sit at the edge of your chair with your legs shoulder-width apart. If you’re looking for something that’s discrete and easy to do while sitting down, this is the stretch for you. Try a cat-cow stretch when you want to improve your posture. This article has been viewed 58,287 times. In this case, 100% of readers who voted found the article helpful, earning it our reader-approved status. WikiHow marks an article as reader-approved once it receives enough positive feedback. There are 9 references cited in this article, which can be found at the bottom of the page. She also specializes in treating those with Fibromyalgia, chronic pain, chronic fatigue, Lupus, Lyme's, anxiety, and depression. Elaine has received over 1,000 hours of training in yoga therapy and focuses on teaching clients to redirect stress and tensions towards effective self-growth, resilience, and contentment through physical nurturing and inner reflection. She is certified in Yoga Therapy from the Stress Management Center of Marin. Elaine holds a BS in Biology from Harvey Mudd College. With over 9 years of experience, Elaine specializes in spinal release yoga, viniyoga, pranayama (yoga breathing practices), meditation, guided relaxation, and Ayurveda. Elaine Oyang is a Yoga Therapist and Instructor, Wellness Advocate, and Founder of Elaine Oyang Yoga in the San Francisco Bay Area. If you’d like to organise an office yoga class, either in-house or virtually online, visit our o ffice yoga page here, or drop us a line to find out more.This article was co-authored by Elaine Oyang and by wikiHow staff writer, Hunter Rising. Hold for 20-30 seconds and finish with a few wrist rolls. Lower your shoulders away from your ears and really enjoy the stretch all the way down your forearms to your fingers. Shift your seat back from your desk and place your fingers on the edge of your desk, pointing downwards, with your palms facing away from you. Too much typing and texting can take it’s toll on our wrists and forearms. Breathe in to the stretch and if you can, edge a little more forward. Shifting back in your seat slightly, start to ‘hinge’ at the hips, slowing leaning your upper body over your lower body. Cross your right ankle over your left knee and flex your foot to protect your neck. The juiciest of hip openers, pigeon pose can also be done on a chair and is the perfect tonic for stretching out tight hips feeling the strain of too much sitting. Then change the clasp of your fingers so you ‘move along’ one finger. As you take a deep breath, imagine your shoulder blades sliding apart from one another. ![]() The shape you’re making is as if you were hugging a tree. Clasp your hands together, drop your chin to your chest and slightly bend at your elbows. The perfect pose if you’re suffering from sore shoulders. It also feels great to imagine you’re breathing in to your back, at the back of your lungs.Ĭome up slowly, restacking your spine as you return to upright. In this pose, we encourage students to shake their head ‘yes’ and ‘no’ to help release the muscles in the neck and let all the muscles in their face relax. It’s a great yoga stretch to practice if you’re suffering from lower back pain. Take 5 deep breaths and then repeat on the other side.Ī forward bend will lengthen out and create space in between the vertebrae, which can get compressed from prolonged periods of sitting. You can give the stretch a helping hand by gently pressing your right hand on the side of your head. We love this side neck stretch: Drop your right ear towards your right shoulder and try to drop both shoulders away from your ears. Avoid the dreaded ‘tech neck’ by regularly stretching and rotating your neck. Drawing on our 10 years experience teaching office yoga, we’re sharing our top 5 desk yoga poses to keep neck niggles, sore shoulders and bothersome backs at bay.Ĭonstantly looking downwards to look at a laptop, phone to tablet can really inhibit the mobility of your neck, causing stiffness and tightness. Nearly 5 months in to working from home and many of us are feeling the strain of our home office set-ups and a more sedentary working day. ![]()
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