Then, sit back into your imaginary chair and ensure your back is kept straight. With your core engaged, do as Gwen does and stretch your arms high with your palms joined. Next, it’s time to stretch out your back. Soon enough you’ll be as stable as a table. If your balance isn’t particularly strong, Gwen suggests holding on to a wall (or something solid) to begin. Then, simply hold for a short time, if this is comfortable for you. Gwen says it’s important that you tilt your body (so that your back resembles hers, in the image above). With your hands in prayer position at your heart, and one leg crossed over the other - just above the knee, with the top foot flexed backward - take a slow seat backward. Prepare to stretch those glutes and legs. Standing pigeon pose is perfect for people whose jobs require them to sit for long periods of time. Here are Gwen’s top three poses you can do in the office or at home: We asked local yoga instructor Gwen, from Fierce Grace Yoga for some simple stretches the Khoollect team can do each day in our small office space (without requiring too much skill or time). If you ever have those days when you’ve been hunched over your keyboard typing away, and the knots in your shoulders feel like rocks, we’re here to help. If you work in a cramped office, find a hallway, breakroom, or seldom-used area to turn into your yoga studio.Sometimes, when you’re on a roll at work, hours can pass before you realise your back is as curved as a crescent moon and cobwebs are forming around you. They can be done at or near your desk-you don't even need a mat. The yoga poses below focus on those muscles that are most impacted by sitting in chairs: the chest, upper back, hamstrings, hip flexors, and glutes. As an added perk, even a short stretch session can serve as a mini meditation and lower stress levels. Yoga is one of the best ways to counterbalance the adverse effects of constant sitting.įor desk jockeys, spending just 5-7 minutes practicing office yoga every couple of hours will make a huge difference in how your body feels throughout the day. In a nutshell, you need to move more! A simple and effective way to move more-and in the right ways-is to practice yoga. To reverse the effects of "oversitting" and relieve the pain that often results, you have to find ways to increase your flexibility and mobility. To relieve pain, you have to spend some time reversing the damage. Pain is a symptom of a problem that has already had a lot of time to develop. You may go through years of constant desk dwelling without any issues, but when you finally do feel pain, it's often too late. This can lead to shoulder pain, jaw tightness, and tension headaches. As we fatigue, our shoulders roll forward, our upper back rounds, and the muscles in the front of our chest tighten. Too much seated time also impacts our shoulders, upper back, and chest, especially as that inevitable slouching occurs. It's also one of the most common reasons people miss work. Lower back pain is one of the most common sources of chronic pain in the U.S. The increased tilt of the pelvis in either direction can cause lower-back pain. If the hamstrings win, your pelvis may tilt to the back. If the hip flexors win, your pelvis may tilt to the front.
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