Sitting at a desk for hours or working household chores without any breaks places unnecessary strain on your spine, leading to neck, shoulder, and low back pain. Try these simple yoga tricks to overcome your tiredness and to revitalize yourself again in no time:
Desk work builds up tension in the muscles and tendons in the fingers, hands, and wrists, so extra blood flow to these areas is always appreciated. Try these stretches every 2 hours. Extend the arms to the sides or overhead and draw 5 to 10 circles inward and outward through the wrists. Next, quickly spread the fingers and close the fists, repeating this 5 to 10 times to shake off any excess tension. Place the hands one on your desk, palms facing up and fingers towards you, putting gentle pressure to counter-stretch the wrist and the forearm. Alternatively, you may stretch each arm out and bend the wrist inward than outward, counter-stretching with your other hand. Hold each side 5 to 10 breaths.
While seated in your chair, both feet flat on the floor, cross your right leg over the left at a 90-degree angle, keeping the foot flexed as to not place pressure on the knee. Maintain equal weight distributed between the sitting bones while staying in an upright seated position. Hold 5 to 10 breaths before switching sides.
Place your hands shoulder-width distance or wider at the desk edge. Step your feet back until your feet are directly under your hips as you create a pleasant feeling traction for your spine. Hold 5 to 10 breaths and let this pose help you undo all the negative effects of sitting.
Staring at a computer or phone all day can leave your neck feeling tight and tense. Target this sensitive area directly with some neck stretches. Sitting comfortably, tilt your head to the right and left, holding for one deep breath on each side until you feel the tension and soreness dissipate. Then repeat by tilting your head forward and backward. For a deeper stretch, you can use your opposite hand to apply gentle pressure to the top of your head.
One of the best poses for stress and anxiety, a forward bend is a position you should be implementing into your everyday routine. This pose provides a feeling of release in your body and mind, allowing you to let go of anything hectic that’s going on at work. Stand with your feet hip-width apart, bend your knee slightly, and fold your hips down to the ground. Let your arms and neck hang for at least one minute for a full release.
Syeda Raiha Bukhari