I came across this great article on About.com regarding Ergonomic Yoga stretches you can do at your desk and I wanted to pass it along. So many people find themselves sitting at a desk or in front of a computer for long hours at a time. This can result in back pain and repetitive stress injuries. Taking the time to stretch every hour a few minutes can not only relieve stress, but also increase your productivity, help you feel better. Try a few of these seated stretches right now:
- Neck Roll
While seated, remove your shoes, keep your feet flat on the floor and close your eyes. Let your chin drop down to your chest. Slowly circle your neck, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder. Keep the shoulders relaxed and down. Take 3-5 rolls one way, then switch directions and repeat.
- Neck Stretch
Bring both feet flat on the floor and set your hands onto your knees. As you inhale, arch your back and look up toward the ceiling. As you exhale, round the spine and let your head drop forward. Repeat 3-5 times.
- Shoulder Stretch
While seated, hold your arms out at your side, parallel to the floor. Begin by crossing the right arm over the left and bring it back it all the way around so the palms meet. Lift and pull your elbows outward to feel the shoulder stretch. Repeat with the left arm over the right.
- Seated Forward Bend
Push your chair back from your desk and bring both feet flat on the floor. Interlace your fingers behind your back and straighten your arms. Fold at the waist, bringing your interlaced hands over your back and your head will then drop between your knees. Your chest will be resting on your thighs.
- Spinal Twist
Face forward in your chair with both feet flat on the floor. Twist at the waist to the right as you hold the arm rest of your chair with both hands and twist as much as possible to the back of the chair. (Note: If your chair does not have armrests, turn the chair so that the back rest is at your side so your hands will have something to hold on to while twisting.) Hold the pose for 5 seconds, then go back to center and twist to the other side.