If your job involves sitting and staring at a laptop screen all day, chances are you know of ailments like poor posture, tight neck and shoulder muscles, a hunched and inflexible back, lower back pain, and a pelvic tilt. Sedentary life and the passing of hours from day to day in the office, in a coworking space or from home in the case of freelancers, can have detrimental effects on your health, your mood and your energy level. However, did you know that standing postures can be adapted to chair postures? Did you know that the spine can (and should) do 5 types of movement? Today YogaYe
offers you some Yoga stretches adapted to the office that you can practice with the Retro American
from your office. These exercises aim to stretch the large muscle groups that suffer the most when you spend hours sitting and avoid back pain. All postures can be done from a chair, accompanied by deep breaths.
Lthe 5 movements of the spine
Our spinal column has a very large energy potential. If we move it from awareness and in all directions - upwards, flexing, extending, bending and twisting - we release this potential. What are the benefits? A clear mind, good body posture, a feeling of being in the "here and now", better digestion and a good mood. Ready to include these postures in your routine?
Pto start: spinal stretch
Sit on the chair with both feet rooted apart and hip-width apart. Open your chest, relax your shoulders down and back. Stretch your spine up and open your eyes to go from focal vision to peripheral vision. breathe.
Fsplay leg flexion
Spread your legs hip-width apart or slightly wider and root your sit bones in the saddle. Take an inhalation growing up with your spine, and as you exhale bend forward, bringing your abdomen between your legs. Bring your hands toward your ankles or the ground. Relax your shoulders, jaw, and facial expression. Hold the position for 5 breaths. Bring your attention to the small of your back.
E“L” shaped extension
Stand in front of your chair and hold onto the back of the chair. Without moving your hands, back up until you make an L shape with your body. Keep a little bend in your knees. As you lengthen your arms, think about moving your hips away from the desk, stretching your shoulders, chest, lower back, and hamstrings. This downward dog modification stretches the arms, shoulders, and back and creates length and space in the spine, which can become compressed with too much sitting.
Eseated side stretch
Sit with both feet flat on the floor. Inhale and raise your arms up. Shoulders away from the ears and navel in. Interlock your fingers, turn your palms up, and keep your arms by your ears. As you exhale, bend to the right keeping your sit bones well supported. Hold here for 5 breaths, opening your chest wide. Smile ; ) Inhale to the center and exhale bending to the left. Lateral bending poses stretch and lengthen the sides and back, release compression between the vertebrae, help open the diaphragm, and increase range of motion in the spine, which can help relieve tension in the neck.
Come to the edge of your chair and keep both feet flat on the floor. As you exhale, turn to the right, without moving your hips, and maintain a fully upright posture. Help yourself with the arm of the chair or the backrest, and stay like this for about 5 breaths. You can close your eyes. Stretches your chest, abs, and lower back muscles, releases tension and toxins, and feels good. This position will also benefit your digestion. Switch sides.
Sedentary life or long hours sitting in front of a computer affects the mobility of our hips, creating tensions and shortening in the muscles of this area. The hip is one of the most important joints; since it gives support and stability to the entire bone and muscle structure, it distributes the weight and, together with the muscles that surround it, provides power for movement to move.
Feet are hip-width apart and planted on the floor just below the knees. Support the right ankle on the opposite thigh and open the hip by dropping the right knee, foot in flex. It is important that if you have little hip opening you do not force it as it can affect the knee. Breathe into the groin and relax the buttocks. If you feel no discomfort or pain, you can gently rest your forearms with your palms together on your leg. We stay for 5 breaths. We return with the right foot to the ground and repeat to the other side. The pose opens the hips, groin, hip flexors, and thighs.
Rest your eyes
Sit down once more with both feet flat on the floor. Open your arms crosswise and place your right arm under the other until your palms touch. Raise your elbows to shoulder height. Don't forget to keep your back straight. This variation of Garudasana, the Eagle Pose, helps relieve tension in the neck and shoulders and stretches the upper back. Hold for 5 breaths. The breathing space in the rib cage is more compact but try to create space. Keep your gaze on a fixed point, without tension. Switch sides.
To finish, look out the window at the horizon. We hope you enjoy this (new) routine.