Desk pose9/18/2023 ![]() Step one foot far behind you and bring that knee down to the floor. Try incorporating some long-hold lunges to release the front hip.īegin in standing. While the gluteal muscles tend to get sleepy and weak with extended periods of sitting, the front of the hips can become overly tight which is another common contributor to low back pain. Follow up with a hugging of the knees into the chest to release. With your arms at your sides, press firmly into the heels to lift your pelvis and low/mid back up off of the mat.Įngage your buttocks at the peak of the pose, hold for a breath, and then release the spine back down to the floor. Ankles and knees should both be at hip distance. Lay on your back, bend your knees and draw your heels towards your buttocks. To keep your body supported from “behind," be sure to incorporate poses that activate your gluteals each day. One of the most unfortunate side effects of sitting for hours each day is the gradual weakening of the gluteal muscles (buttock muscles) which can contribute to many different structural issues in the body, from low back pain to knee instability. Take a few breaths, and then release the forehead and arms back down aim for 3-5 reps with a few breaths of rest in between. Interlace your fingers behind your back and on the inhale, lift your gaze and your upper chest off of the ground as you raise the arms up off of your back and gently tone your buttock muscles.Īllow the tops of your feet to rest on the floor. ![]() Lay on your belly with your forehead down on the floor or on a folded blanket. Incorporating a “chest opener” into your daily routine will move the spine into some much needed extension (backbend) after a day of flexion (forward fold), and help to draw the shoulders back. Hours spent leaning over a desk or computer can lead to a rounding in of the upper back and shoulders. Interlace your hands behind your back-if that feels too tight grab a strap (or something similar) to hold.Įxhale deeply as you fold forward over softly bent knees, rolling the arms up off of your back. To release further, stand by your desk with feet hip distance apart. Shrug your shoulders up high to your ears and then quickly release them back down aim for 10-20 reps. For an additional stretch, turn your chin down and toward the shoulder hold for a few breaths, and switch sides. If you find tight spots or “knots”, hold there and take a few breaths. ![]() If this feels good, begin taking complete circular movements with the head. Whenever you notice yourself feeling achy or stiff in the neck and shoulders, give these desk-friendly tension-busters a go!īegin with your chin to your chest, then slowly roll your head from side to side, pausing when your ear rests just over your shoulder. ![]() Take some time each day to stretch out and strengthen these targeted areas with these yoga for desk workers poses, and feel the workaday stress patterns melt away! Problem: Neck and Shoulder Tension Has sitting at a desk all day got you bent out of shape? While many people are aware of the tension and stiffness that come from spending countless hours seated and hunched over a computer, there can also be long-term consequences like low back pain, neck strain, a weakened front and back core, knee issues and tight hips. ![]()
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