How are you adapting to working from home or staying home more often? Many of us were not prepared for the sudden social distancing measure and some people (such as myself) don’t have ideal workspaces set up in their homes that allows them to work comfortably with proper posture. Goodbye ergonomics!
When we spend hours working in a poorly set-up workstation, this can cause muscles in our neck, shoulders, and back to tense up, and as a result, leading to shortening of the hip flexors, tight shoulders and sore backs (no massage therapists to help us now)!
Try these 5 easy stretches (chair yoga) you can do at home, at the office, or wherever you are seated!
No props needed (maybe a beverage or two!) Video and Description Below:
1) Neck and Shoulders: head to ear stretch with arm extension/rotation
Drop right ear to right shoulder
Extend left arm out and reach through finger tips; slowly rotate the wrist forwards and back finding a sticky spot
Hold and breathe for 10-15 breaths, and repeat on other side!
2) Spine: seated spinal twist
In your chair, breathe in and sit tall
Exhale, twist to your right
Right hand to the chair's back, left hand to the outside of the right knee
Hold and breathe for 5-10 breaths, and repeat on other side!
3) Hips and Glutes: seated pigeon pose / revolved seated pigeon pose
In your chair, cross right ankle over the left leg (above the knee)
Dorsi flex you right ankle (toes pointing back toward your knee)
OPTION to bring your hands to prayer, palms together and twist your torso so your right elbow rests against right sole of the foot
Hold and breathe for 5-10 breaths, and repeat on other side!
4) Hamstrings and Obliques: head to knee pose / revolved head to knee
Standing behind your chair, place one foot on the seat
Holding onto back of the chair, slowly fold forward
OPTION to place your foot onto the back of the chair and fold
Revolved version, stand with your side to the chair, reaching left hand overhead reaching towards the right extended leg
Hold and breathe for 5-10 breaths, and repeat on other side!
5) Upper Back and Triceps: reverse prayer with bent elbows
From behind the chair, walk about arm's length away
Bow forwards, placing elbows to the back of the chair
Stretch hands forwards and bend the elbows, option to bring palms together and rest hands to nape of the neck
Hold and breathe for 10-15 breaths.
Stay safe! Keep moving to stay happy and health! Adapting to new routines during social distancing can be tough and it's okay to not be okay. Reach out to friends, family, or online support groups to chat and connect with others!
Let's think of looking back on this in the near future and remember the new habits we've built and maintained.
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