As an office worker, you’re probably spending hours on end sitting and tapping away on your computer as you answer emails, create reports, and what not. You only get to stand and move around during break time and little at that especially when you are doing a rush job. Unfortunately, this kind of lifestyle can increase your risk from various health problems such as heart issues, back pain, and eye strain just to name a few. Fortunately, you can prevent all these with a little dose of yoga in the office.
Here are some yoga poses that you can do while you are sitting on your chair.
- Wrist and finger stretches. Tapping away on your keyboard constantly can strain your wrists and fingers. One way to remove the tightness from them is to do some stretches. Start by extending your arms above you or in front of your chest then draw 5 to 10 circles outwards and inwards through your wrists. Follow this up with spreading your fingers wide then closing them into a fist. Repeat this 5 to 10 times. Shake your hands after to loosen any tightness that you are feeling.
- Chair cat cow stretch. The cat cow pose can help ease any tight muscles on your back. The good news is that you don’t have to go down on all fours on your office floor as this might raise quite a few eyebrows, but just do it while sitting on your chair. Sit up straight with your feet flat on the floor. On inhale, arch your back as you bring your gaze upwards, with your stomach outwards, and your shoulders moving backwards. Hold this cow pose for a few seconds then release. As you exhale, round your back to bring your shoulders forward and your belly in. Your head should be moving downards as well to go into a cat pose. Repeat 5 to 10 times.
- Desk upward dog pose. If you have more room to work out or have a room of your own, the desk upward dog pose is a nice exercise to do. Stand a few feet away from the edge of your desk with your hands holding on the edge. Bend forward until your torso is parallel to the floor. Push your hips toward the edge of the desk as you raise your torso upwards and backwards with your head tilted towards the ceiling. Breathe deeply as you hold this pose for a few counts. Go back to your first position and repeat.
- Chair spinal twist. Back pain is likely to occur if you’ve been sitting for several hours and with poor posture. The pain in your lower back is going to cause discomfort for sure but not when you can ease it up by doing a spinal twist. To start, sit sideways on your chair. Twist your torso towards your right with your left hand holding on to your back rest. Allow your spine to lengthen with every inhale and exhale that you do. Move to the other side of the chair and repeat as you twist to the left with your right hand holding the back rest.