Many of us spend our days sitting at an office desk, and often feel pretty stiff and sore at the end of a long day’s work.
You mightn’t be able to change the fact that you work at a desk – nor may you want to – but you can change how you move and hold your body throughout the day, in order to give yourself and your weary bones a little relief.
A few small changes, over time, can add up to a big difference in how your body feels. I am speaking from experience here – before I became a yoga teacher I worked in a job where I was primarily working from a computer, huddled over my desk with little awareness of posture or movement. And after years of this, my body started to suffer – for me it was sore wrists, shoulders and upper back.
Of course a lack of movement throughout the day coupled with bad posture can cause any number of ailments in the body. These things can niggle away at you for a long time, and you may not even realise the cause. So this week I want to share with you a few small things you can add into your day, and you don’t even have to leave your desk.
For all of these postures, start by sitting on your chair with both feet firmly planted on the ground. Or on a foot rest if you are fun-sized like me.
Sit tall to give space to your spine. Move slowly and consciously, and listen to your body. Just stretch your body to where ever feels good for you. Keep connecting to your breath – feeling it expanding into your chest, ribs and abdomen. Remember these movements are to nourish you, not push you to your Stretch Armstrong limits.
And if you’re worried about a slagging from some of your workmates, take comfort in feeling your happier hips and shoulders.
Side Dip
This will bring space to your ribcage and the sides of your torso.
Sit on your chair with both feet firmly planted on the ground. Sit tall to give space to your spine. Sweep your arms overhead and take hold of your left wrist with your right hand.
Take a big breath in, and on your exhale draw your left arm over towards your right side to stretch the left side of your ribs. Keep your shoulders soft. Take a couple of breaths here, listen to your body and only dip over as far as feels good. Repeat on the other side.
Eagle Arms
This posture is wonderful to release tension from the shoulders and across the upper back – great for those who are haunched over a computer.
Sit on your chair with both feet firmly planted on the ground. Sit tall to give space to your spine. Stretch your arms in front of you at shoulder height. Cross your right arm underneath the left, at the elbows or above them.
Bend both elbows and bring the backs of your arms/hands towards eachother. If it is available to you, wrap the arms around eachother. Inhale and lift your elbows away from your body. Exhale and allow your shoulders to soften down away from your ears. Take a few breaths here, and then repeat the other side.
Hip Opener
This posture is lovely to encourage external rotation in the hip joint and bring a little extra movement in, especially if you’re sitting all day long.
Sit on your chair with both feet firmly planted on the ground. Sit tall to give space to your spine.
Take your right ankle and rest it on your left knee. Stretch your right toes to engage the foot. Move your right knee down and away from you to open the hip some more, keeping your hips level in your chair. If it feels okay, use your right hand to put a little pressure on your right thigh. Don’t put any pressure directly on your knee. Take a few long deep belly breaths. Then repeat the other side.
Seated Twist
This posture brings mobility and space to the torso and spine, and gives a little internal massage to your organs and digestive system.
Sit on your chair with both feet firmly planted on the ground. Sit tall to give space to your spine. Cross your right leg over your left. Bring your left hand to rest on your top thigh and bring your right hand to rest on the right side, or back of your chair.
Take a big breath in, sitting tall, and on your exhale, twist your torso towards the right. Let your shoulders soften but keep your spine long and chest lifted. See how this feels across your upper back and at the back of your ribs. Take a few breaths here, before returning to centre. Pause and then repeat the twist on the other side.
There are so many other postures you can incorporate into your everyday life. If you would like to read some more here, do get in touch.
And if you would like to come and explore on the yoga mat, check out my class timetable, updated every week on Mary Kavanagh Yoga, over on Facebook. Happy yogaing! And have a wonderful week.
SEE ALSO – Mary Kavanagh: New to Yoga? Here’s what I’d like you to know …
