Have you been sitting & working at your desk for quite a long time? Have you started experiencing a stiff neck, sore lower back along with tight hips and shoulders? Is stress more of a daily routine for you? If the answer is yes, and you are wondering what you can do about it, here is what you can – “Office Yoga” or “Desktop Yoga”.
Yoga provides long-term benefits and it’s also the most effective solution for relieving your stress at work (office). It relaxes your mind along with keeping you calm & composed. Yoga also wipes off the bodily pains, increases overall strength, and keeps you energized throughout the day. Not just that, yoga also helps you deal with pressure from the seniors, peer-to-peer competition and tedious office hours.
Office yoga or desktop yoga
As the name implies it simply means yoga poses to do at work. Doing easy stretches and yoga at the office desk regularly will prove instantly relaxing as well as rewarding. And for those prolonged working hours that wrench your body and lead to other related tensions, let’s look at some office stretches to do at your desk so that you can release all the discomforts and feel full of vigor:
1. LOOSEN YOUR NECK
This is a basic exercise to ease your stiff neck. Simply place your right hand on the head and pull it sideways towards the right shoulder while stretching your left hand towards the floor. You should feel the pull on the left side. Don’t forget to inhale & exhale deeply. Release back to center and repeat on the opposite side. This is straight-forward office chair yoga. And apart from the above, you can gently rotate your neck three to five times clockwise and anti clockwise. This helps to loosen the neck muscles and release your stress.
2. SPINAL TWIST
Spinal twist and stretch is amongst the best sitting yoga exercises that improve your flexibility and also relieve your back pains. Keeping your lower body evenly rooted; gently move the upper body from right to left. Make sure to hold your knees in line with each other and keep your feet flat on the ground. Place the right hand on the left knee while twisting the spine. And you can put the left hand behind your back for more comfort and a smooth twist. Keep your lower abs engaged and try to increase your reach with each twist and turn. Release your back to the center and repeat the exercise on the other side.
3. BEND IT LIKE BECKHAM
It is one of those desktop yoga exercises that stretch your hands, arms, spine, stomach, thighs, and hips. But here you would need to push your chair a little away from the work desk.
Conveniently remain seated on the chair and keep your feet rooted to the ground. Now, take your arms behind the lower back, keeping your back straight and fingers interlaced. Lean forward from the waist and gradually start to bring your interlaced hands over the back. Let your chest have a rest on the thighs and make sure to relax your neck.
This pose might seem a little difficult at first but move at your own pace and according to your strength. Gradually it becomes relaxing and feels comfortable. However, you can first perform this exercise in a standing position (if bending seems uneasy initially) and stretch the arms behind with the interlaced fingers.
4. THE LAW OF JAW
Any kind of facial stress or pain can be relieved with these small yet significant exercises that relax as well as strengthen the muscles of and around your jaw. Simply place three fingers on either side of your cheek bones and start to gently massage them while keeping your mouth open or closed. Move in circular motions and go along massaging the ears as well as your jaw line. This helps to relax the nerves of your cheek bones that always keep working while you talk or eat. And apart from this, you can simply open your mouth and move the lower jaw sideways around six to eight times.
5. PULL UP YOUR LEGS
Don’t just wait to get that pinching feeling in the legs because of constant sitting on an office chair. Make sure to keep moving them back and forth and don’t forget to walk a little. Remember that a few stretches here and there cost you nothing (in fact provide you with good health & flexibility)!
Simply raise your legs to get them in line with your hips. Move your ankles in the clockwise as well as anti clockwise direction. Keep holding on to this position for some time. And make sure to maintain a posture. Relax your calves and you are all set for a sprint. Sounds so pleasant, right? Believe me, it also feels the same.
6. RECHARGE WITH A TEMPLE RUB
This is the perfect example for “yoga at my desk”. Place your elbows on the desk and gently rub your temples in small circular motions. This gives you a feeling that no one can explain as after all, head is where it all starts! Massage them clockwise as well as anti clockwise to relax the nerves that connect to your mind for making wise decisions and for staying calm. It also helps you ease your headache in just 5 minutes.
7. EXPRESS WITH YOUR EYES
How can we forget your eyes! These enable you to see the wonderful creations of man and god. So to keep them fit & fine, keep rotating them from the left corner going upwards then to the right side and finally downwards and vice versa. Don’t let your eyes suffer through long & tedious working hours. Take a break in every 30 minutes and repeat this exercise for around three to five minutes.
For a while, take your sight off the computer screen. Blink the eyes for around 10 to 15 times and loosen the stressed nerves. Enhance your vision and pamper your digitally-strained eyes by performing yoga in workplace.
8. WORK WITH THE BROWS
These two curves are somewhat nonexistent and we certainly don’t realize their importance unless it’s about expressing anxiety or confusion, or maybe while getting them in shape or during a facial or simply when washing your face. But they not only add to your beauty, they also help alleviate your tension. There’s nothing much to do. Simply start to pinch your eyebrows with the help of your index finger and the thumb. Keep doing it for some time and feel the difference yourself.
And we are done! Now you can happily get back to work along with feeling stress free. Plus you can make yoga in the office chair a group activity and a part of your daily job routine.