Do you work at a desk all day? Are you always stressed out and tired? Do you sit at your desk all day long and never get any exercise? If you do you are probably damaging your body and you can not help that. What many people do not know is that by sitting at your desk for long hours a day without any physical activity your body gets damaged, this damage can lead to a variety of diseases, such as heart disease, high blood pressure, blood clots and many more.
Yoga has been proven to improve our physical health. A study published in the journal ‘Medicine & Science in Sports & Exercise’ in 2009 found that people who practiced a type of yoga for just eight weeks reduced their risk of death by an incredible 34 percent. This is because yoga is a type of exercise that helps increase the strength and flexibility of joints, reducing chronic pain, stress, and fatigue.
Yoga has become my life—I do it for almost every waking moment. I have attended various health retreats over the past three years, and my passion for the practice has grown—along with my knowledge of the many benefits. Yoga is a holistic system of healing, and the ways to practice it can be as individual as the practitioner. Yoga differs from other forms of relaxation in that it is a physical system that heals the body, mind, and spirit.
Challenge: Sit down at the table and try to have a good posture: Spine straight, feet hip-width apart, weight evenly distributed between legs and hips, shoulders relaxed, head up, and don’t forget to breathe while you read this article.While office jobs often offer routine and stability in the workplace, the downside can be limited physical activity and flexibility and sitting at a computer all day.
Prolonged sitting, poor posture, long nights, commuting, lack of sunlight and stress all contribute to the damage caused by office work.
If yoga can’t speed up your commute or shorten your work time, it can help you pay better attention. Yoga can also improve your posture during long working hours. Yoga can help lower stress levels and improve your ability to cope with stress.
Plus, yoga can help you rekindle your inner fire, which can brighten up your office if you can’t always let natural sunlight in. Here are 10 yoga exercises to help eliminate desk damage, starting with the crown of your head:
1. Neck strain
Proactive prevention for : Text collar
Practice: Semicircle the neck from the right ear to the right shoulder, then reach the chest with the chin, then from the left ear to the left shoulder and back, repeat 5 times on the right and 5 times on the left.
Yogi Tip: The slower the movement, the more opportunity you have to explore the range of motion of your neck and stretch all the muscles in your neck. With eyes closed, this activity can be extremely meditative and relaxing as blood flow slowly moves from the back of the head to the prefrontal cortex.
2. Shoulder
Proactive prevention for: shoulder loss
Practice: On the inhale, bring the shoulders up to the ears, hold the breath for 10 seconds (hold the breath without forcing it), on the exhale bring the shoulder blades together and push down along the spine.
3. Elbow circles
Proactive prevention for : Tension in the chest and shoulders
Practice: Extend your arms out sideways, place your hands on your shoulders and bring your elbows in front of your body. Slowly bring your elbows above your head to form a circle and then back to the front of your body, repeat 5 to 10 times.
Then circle in the opposite direction and lower the elbows to the chest, circle and the elbows are in front of the body again, repeat 5-10 times.
4. Wrist release
Proactive prevention for : Carpal tunnel
Practice: In a standing position, place both palms on the table, starting with the shoulders above the wrists in all positions. Slowly turn the palms upward, fingers facing the body, and move the shoulders back from the wrists to the fingers (and beyond, if possible).
Perform this exercise with your hands fully resting on the table for 2-3 breaths, then bring your shoulders back to your wrists. Repeat with the palms facing down and the fingers facing the body.
5. Side extensions with additional turn
Proactive prevention for : Tight chest and back
Practice: Sit comfortably on a chair, with equal weight on your hips and legs, spine straight, reach both arms up to the sky. Slowly release the right arm toward the floor while continuing to lift the right side of the body.
Let your left hand go over your head to your right side, look at your elbow or wrist, and continue with both shoulder blades facing each other and down your back. Inhale and hold for 2-3 breaths and switch sides. Repeat as many times as you like.
Extra pivot point : Release your right hand on the armrest or chair leg and place your left hand on the outside of your right leg, looking slightly over your right shoulder. As you inhale, lift both arms and move to the left side.
6. Bend forward with bent legs
Proactive prevention for : Broken spine and torn hip.
Practice: Sit comfortably in a chair, with equal weight on your hips and legs, gently roll your chin to your chest and lower yourself and your spine as far as you can. Depending on the mobility of the spine, place your hands gently on the legs until the chest reaches the hips.
When the chest reaches the hips, let the arms get heavy or bring them together in front of or behind the calves to form a rag doll to stretch the upper back. The most important step is to slowly climb back up (imagine it takes you two or three times as long as it did in the beginning). Starting at the tailbone, move up one vertebra at a time until your head is the last to be lifted, and when it’s right, let your arms breathe up and exhale with your hands to the center of your heart to finish the stretch.
7. Figure four (additional armament of eagle)
Proactive prevention for : Tense hips, lower back pain and tense shoulders.
Practice: Sit comfortably in a chair, place your right foot on your left thigh and bend both legs, straighten your hips and pull them back, and pull your sternum forward to stretch your spine.
The hands can be placed slightly on the hips with the elbows slightly bent. A variation of the right hand under the left hand for Eagle Arms. Hold and breathe in 5-10 times. Repeat on the other side.
8. Extend legs and hamstring
Proactive prevention for : Motionless legs
Practice: Standing straight, place both feet directly under your hips, shift your weight to your left foot and take a small step forward with your right foot (feet still hip-width apart).
Bend your left leg and slowly extend downward, placing your hands on your hips, calves, ankles or the floor. Keep the spine straight for the first 2 breaths, then relax it and make a natural curve. Tilt your tailbone to slowly bring your spine back to center and switch sides.
9. Single Rollers
Proactive prevention for : Stiffness of the ankle
Practice: Lift one pin at a time and say the alphabet, then switch sides. If you’re good at it, try writing the alphabet backwards with your knuckles to strengthen your psyche and increase joint mobility.
10. Seat location
Proactive prevention for : Weak muscles
Practice: Stand with your big toes together, heels slightly apart, and squeeze your inner thighs as you bring your arms up, biceps behind your ears, stand up slowly and let your hips float above the chair. Make sure your knees are above your ankles and your belly button is pointing up and back.
Hold this position for 5-10 breaths and repeat throughout the workday (maybe even every time you need to get up, or at least once an hour).
Call completed: Can you tell if you kept a good attitude? Can you reread this article with more attention to your body and your breathing?
Feel free to share other exercises or helpful tips for yogis stuck at their desks at work!Sitting at a desk all day can result in a host of problems, from back pain to neck pain to muscle tension caused by the ever-present computer monitor. Yoga helps improve flexibility, balance, and core strength, giving you the tools you need to conquer your office problems.. Read more about yoga poses while sitting at desk and let us know what you think.
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