Performing some simple yoga exercises during office hours can be very useful in reducing the strain that is put on the back, neck and shoulder muscles. The strain that is put on these muscles can lead to stiffness and tension. The tension can lead to headaches and pain in the shoulder, neck and back, and if not handled, it can lead to long term issues.
Practicing yoga exercises at your office will help release the tension and increase the flexibility and strength of your muscles.
It has been advised by psychologists and doctors for employees to perform some form of yoga exercise at the office. This is not only because of the physical benefits but also to sharpen the mind and increase energy levels, which will lead to improved efficiency. It is essential that you practice neutral standing or sitting. Very often we tend to use improper posture that usually leads to problems later on. You could perform a simple yoga exercise at office to maintain the proper position of your spine. To perform this exercise you should keep your feet at the distance of your hips and bend forward. While keeping your feet parallel look down towards it. Ensure that your knees and hips are at right angles if you are sitting. Sit tall and straight at the end of your chair.
Performing some yoga poses in office like Virabhadrasana I (Warrior Pose I) will be effective in relaxing the upper body. You could also practice some yoga stretches at the office for the chest, wrist, shoulder and neck. The shoulder shrug is an effective exercise to help bring relaxation to stiff shoulders. To perform this exercise you should begin with your hands to your sides. While inhaling raise your shoulders to come up to your ear. Then let your shoulders come back down while you exhale. While inhaling you should tense the muscles of your neck and shoulder, and when you exhale let them relax completely. You could also practice some yoga desk exercises like Bidalasana (Cat Pose) and Paschimottanasana (Seated Forward Bend) with some modifications to incorporate the chair that you will be sitting on.
Stretching exercises at office also include standing spinal turn, lateral side stretch, and seated hip stretch. It is important that you make it a point to practice the yoga exercises at office, especially if you spend long hours behind a desk. This will help prevent long-term issues and also improve your state of mind during work which will bring optimum efficiency.
Seated for long stretches of time every day, especially in front of a computer, can take a toll on your body and mind. However , keep in mind that have to be that way.
Here are 10 simple warm up exercises that you can do at the office that hardly get much time but help you stay fit:
- Upper Body Stretches: Sit firmly on the edge of your chair, gripping the back. Straighten your hands then, keeping your back directly, let your upper body draw you forward to stretch out your shoulders, upper back and upper body. Repeat a few times
- Shoulders and Back Stretch: Sit erect with your fingers clasped behind your head. Today, gently pull your elbows as far back as you can, then keep them firmly in position. Do it again a few times.
- Leg Stretches: Sit and grip the seat of your chair and raise one leg while you flex your foot. Slowly move the leg outward and then back toward the center plus down. As you stretch, help straighten your shoulders and relax your own neck and hands. Keep each stretch for no time to a minute then replicate with other leg. Start with 5 repetitions and then raise the amount of repetitions as you are ready
- Spinal Stretches: Sit on your chair along with your spine erect and each feet flat on the floor. Imagine there is a cord attached to the particular crown of your head lightly tugging you up. Immediate your gaze in front of your nose then bring your hand to your chin. Inhale deeply, resting your hand on your chin and exhale slowly. Now gently press your chin in to your neck. Do 4 or more sets
- Ear to shoulder exercises: Sit on your chair along with your spine erect and each feet flat on the floor. Today, inhale deeply. As you breathe out, slowly roll your still left ear towards your left make. Again, inhale and exhale slowly, moving your chin back to your own chest. Once more inhale and exhale gradually, rolling your right ear canal to your right shoulder. Today, inhale deeply and breathe out slowly, rolling your face back to your chest. Perform 4 or more sets of these.
- Deep breathing exercises: Sit on your chair along with your spine erect and each feet flat on the floor. Breathe in deeply filling your tummy, lower lungs, mid lung area, upper lungs and upper body. Slowly expel the breathing from your upper lungs, middle lungs, lower lungs after that belly. Repeat 4 even more times with your eyes shut
- Chair relaxation: Sit on your chair along with your spine straight and each feet flat on the floor. Know your kneecaps and keep them firmly. Relaxed shoulders and arms. Now, breathing in slowly, press and raise your chest forward or more. Then exhale slowly rotating your back, pulling your navel in to your spine plus curling your shoulders forward. Do it again 4 to 5 even more times until your body seems loose and relaxed
- Back Massage: Carry a tennis ball to the office. Sitting high in your chair, place the golf ball on the painful region and lean the back sleep into it. While pushing contrary to the ball, take long, deep breaths. Take 5 to 10 or more breaths as you find necessary
- Temple Rub: Keep your elbows on your desk and place your hands on your temples. With small circular motions, gently rub your temples first clockwise and then anti-clockwise. Do this for a duration of 10 to 15 long, deep breaths
- Meditation: Sit on your chair together with your spine straight and both feet flat on the floor. Start taking long, deeply breaths and after that gently slip your chin down to your chest. Relaxing your hands on your thighs or down by your side, relax your shoulders down and back. Near your eyes and take your gaze to a point between your eyebrows. Take 5 to 10 long deep breaths, shut eyes focused between your brows
