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Simple Stretches to Relieve Stress At Work
By Eliza Bicknell of Lotus Petal Yoga
Low energy at work? Tightness and tension from sitting at a desk all day? Wrists hurting from too much typing? For relief, ditch the coffee and re-energize with some simple yoga stretches. Just 5 or 10 minutes a day will bring fresh blood and oxygen back into your system, enhance your mood and increase your productivity. Breathe deeply in and out of the nose throughout each stretch. Neck and Shoulder Stretch:
Come to the edge of your chair, roll the shoulders down and back and lengthen the torso, crown of the head reaching to the sky. Place both feet flat on the ground hip distance apart. Slide your right hand underneath your right thigh palm face up. Reach your left arm up over your head and place it gently on the right side of your head by your right ear. Tilt the head to the left. Release and repeat on the other side. Shoulder Rolls:
Begin in a seated position as for the stretch above. Reach your arms out to your side and begin to roll the wrists in one direction. As you roll the wrists raise the arms above your head. When you reach the top reverse the direction of the wrist roll and bring the arms down. Repeat this two more times. Release the Spine:
Begin in a seated position as for the first stretch above. Bring the arms straight out in front of you, cross the hands at the wrists with the thumbs pointed down. Tuck the chin in to your chest and roll the spine forward. As you inhale, release the hands and clasp them behind your back, roll the shoulders down and back and press the hands up as you open through the chest and heart center. Flow through these two stretches following the in breath and the out breath. Spinal Twist:
Begin in a seated position as for the first stretch above. On an inhale, reach both arms up overhead. Gently twist the torso to the right resting the left hand on the right knee and the right hand either on the back of the chair or down by your right hip. As you inhale lengthen your spine and as you exhale deepen the twist. Twist all the way from the base of the spine to the crown of the head. Allow the gaze to follow the twist. Hold for a few breaths and then repeat on the other side. Desk Dog:
Stand about 3 feet away from your desk, feet hip distance apart. Lean forward and place your hands shoulder distance apart on the edge of your desk. Elongate the spine and draw the shoulders down and back. Work a bit into the hips by bending one knee and then the other and finally find stillness in the pose. Hold for a few breaths. Open The Heart:
Slowly, stacking one vertebra at a time roll up to a standing position. Head hangs heavy and come sup last. Take a few shoulder rolls and with the shoulder blades down and back, clasp your hands behind you back. Tilt the pelvis slightly forward and engage the abdomen as you lift eh chest and heart toward the sky. Spread the collar bones wide. Imagine a string is lifting your heart to the sky and expand through the rib cage. Draw the arms away from the torso. Standing Side Stretch:
On an inhale, reach both arms over your head. With the right hand, clasp the left wrist. Reach up put of the waist and lean over to the right. Gently traction the body as you pull the left arm up and over with the strength of the right. Keep both hips and both arm pits square to center. On an inhale rise back up to standing and switch sides. Hold each side for a few deep breaths. Standing Arm Stretch:
Draw the right arm straight out in front of you across the body. Gently pull the arm in toward the chest using the strength of the left arm. Draw both shoulders down and back. Hold for a few breaths and switch sides.
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Contributor's Note
I wrote this article and did not pursue publishing it elsewhere so I decided to put it up here. There are photos that go along with each stretch but in thisformat it does not work well to add them all. only one is included.
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PLEASE VISIT THE CONTRIBUTOR'S WEBSITE
Lotus Petal Yoga
Dedicated to the consious practice of yoga
www.lotuspetalyoga.com
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Thank you Eliza for sharing this information with us. Considering the year that we've all been through,we can use some stress relief. I've already printed it out.
Keep up the great work.
Have a Healthy, Happy New Year and beyond.
Frederick
The copyright for this content entitled "Simple Stretches to Relieve Stress At Work" has been specified by the contributor as:
Creative Commons Attribution-Share Alike 3.0
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This content may be copied, distributed, and modified, as long as a) the original author is acknowledged with a link back to the content page, and b) if the work is modified, the result is distributed with this same license.
If you use this content according to the license specified, you must link to the following URL:
http://lotuspetal.qondio.com/
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February, 2012
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