Numerous individuals feel stiffness in their neck, shoulders and back while at work, particularly the individuals who work in an environment that requires them to sit still for long hours. Unfortunately, our bodies are simply not meant for hours of sitting! If you are one of those individuals who would like to stretch out your sore back while working in an office, here are four discreet yoga poses for the workplace that will help loosen tight muscles and discharge strain in your spine.
Sitting at a work area for quite a long time places unnecessary strain on the lumbar spine, overstretches the mid to upper back, and shortens the mid-section and hips leading to neck, shoulder, and low back pain.
Try these basic yoga poses for the workplace when you can’t get to your favorite class. Here are some great ideas for you.
1. Finger and wrist Stretches
Working on several projects at work area builds up tension in both muscles and tendons in the hands, fingers as well as wrists. Moreover an additional blood flow to these regions is constantly appreciated. Attempt finger and wrist stretches at least every 2 hours.
This can be better performed by simply stretching the arms to the sides or overhead and attract 5 to 10 circles inward and outward through the wrists. Next, rapidly spread the fingers and close the clench hands, repeating this 5 to 10 times to shake off any over abundance pressure.
Place the hands one around your work area, palms facing upwards and fingers just towards yourself, putting delicate weight to counter extend the wrist and the lower arm. Then again, you may stretch the arm and curve the wrist inward than outward, counter extending with your other hand. Hold every side 5 to 10 breaths.
2. Sitting and Standing Pose
The underused glute muscles and tendons lose their motivation to help us get back up, and we rely on the upper back to raise the body to a standing position. This sitting and standing pose helps awaken these leg muscles.
Begin seated with your feet flat and your knees bent 90 degrees. Avoid moving your feet in toward your chair or use your arms, and make your way up to standing. From standing, gradually sit straight back down, avoid inclining forward and/or from moving the hips to the other side or the other. Repeat this 5 to 10 times.
3. Standing Forward Bend
Bending forward benefits to create a space between your backbone, thereby relieving stress and straightening the spine. Moreover it helps to stretch tight shoulders and tendons.
Begin in a standing position with your weight equally distributed between your feet, which ought to be hip-distance separated. On an inhale, place your hands on your hips and stretch your spine towards the roof top . On breathing out fold down over your legs with a straight back and If possible, rest your fingertips or hands on the floor. Stay in this pose for a few seconds and notice how you can move quite deeper into the pose on each exhale. Hence move little slowly to avoid dizziness!
4. Chair Pigeon Pose
Folding the legs while seated, particularly when on one side more than the other, can create imbalances in the lower spine and hips. Bring balance back with Chair Pigeon.
While sitting in your seat, both the feet level on the floor, traverse the left at a 90-degree angle, keeping the foot flexed as to not put much pressure on the knee. Keep up equivalent weight well distributed between the sitting bones while staying in an upright situated position. You need to feel a gentle to moderate direct stretch on the outermost part of the right thigh. Hold at least 5 to 10 breaths before switching sides.
Yoga has proven to be one of the best ways to combat body ache and help you loosen muscles. The aforementioned yoga poses can be of great help for those who are suffering from body stiffness while working in office.
Guest Author Bio
Naina Roy is a passionate blogger by profession who loves to share her experience about beauty/health/fitness. She is currently associated with 10deals providing the Best Deals In Chandigarh. She loves to explore new things and encourages readers to live a Healthy & Beautiful Life.