More and more people are suffering from stiffness and tension in the neck, shoulders, and upper back – and it’s no wonder when you consider that the human body was not designed to sit at a desk for hours on end. ‘Desk yoga’ – a few simple stretches you can do without even leaving your computer – will make a real difference to how you feel at the end of each work day.
Your desk stretches will take about five minutes, and should ideally be done a couple of times per day. You might find it helpful to set a recurring alarm in your calendar so you can’t forget to stretch at work.
When you’ve been sitting all day and your body is not warmed up, gentle stretches are most appropriate – don’t overdo it!
Stretch Your Neck
Drop your right ear towards your right shoulder, keeping your shoulder relaxed. At the same time, gently lengthen down into you left fingertips, stretching towards the floor. You will feel this neck stretch along the left side of your neck. Hold for five deep breaths, then repeat on the opposite side.
Release Your Shoulders
As you inhale, shrug your shoulders forwards and up towards your ears. Exhaling, roll shoulders down into your back. Repeat the shoulder stretch five times, with big, slow circles to move through your full range of movement.
Open Your Chest
Slide forward on your seat so there is a bit of space between your back and the chair back. Stretch your arms out to the sides, then bend both elbows and place your palms together behind your back, with your fingers pointing upwards. Alternately, if your palms don’t reach, take hold of opposite forearms behind your back.
Relax your shoulders back and down, and hold your bottom ribs in. Take five deep breaths then release.
Spinal Twist to Stretch Your Back
Still sitting slightly forward on your chair, sit up straight and place your left hand on your right knee. As you exhale, twist to the right and place your right arm along the top of your chair back. Turn to look over your right shoulder. Hold for five breaths, then change sides.
Lengthen the Back of Your Legs
Move to the very front edge of your chair – so that you’re almost falling off the chair. Stretch your legs out so your heels are on the floor and gently push into your heels. Place your hands on your thighs. Inhale and lift your chest toward your chin, and exhaling, begin to slide your hands down the front of your legs. Take care to keep your chest lifted and back straight.
Open Up Your Side Waist
Sit back in your chair, with your left arm alongside your body, fingers pointing to the floor. Inhale and stretch your right arm up towards the ceiling. Exhale and reach gently to the left, feeling the stretch down the right side of your waist. Hold for five breaths, then change sides.
To Finish
You have almost finished your desk yoga. Hopefully, your tight, sore shoulders and stiff neck are feeling better and you’re feeling refreshed, energised, and just about ready to jump back into work. But before you do, complete your desk yoga session by leaving your desk! Get up and walk to the kitchen or water cooler. Fetch yourself a big glass of water and then return to your desk.
Now, you’re ready to get back to work.
