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It's
great when we can escape to a full hour of yoga, be it in a class or at home in
front of a video, but let's face it, that's not always
possible. Enter Yoga in the Office, a series of simple but effective
suggested positions to help stretch the wrists, neck, shoulders, back and legs.
Always talk to your doctor
before starting any new exercise regime.
Neutral Posture: Neutral posture is
probably the most important position to understand and practice, for it is the
position in which the spine is most stable and properly aligned. Whether
standing or sitting, it means placing the feet hip-distance apart and facing
forward. Look down at your feet: do they look like this |
| or this \ / ? They should look like that first
shape: parallel, with no outward rotation. If you're sitting in a
chair, your heels should sit right underneath your knees, so that your knees
and hips are bent at right angles. Sit near the edge of your chair, and
sit tall. Lift your ribcage, and roll your shoulders back to open the
chest. Feel a slight arch to your low back, and keep your chin level.
Draw your belly button inward lightly, but not so much that your ribcage
contracts downward. Breathe smoothly; hold this position for a minimum of
1-2 minutes, all the while concentrating on relaxing your shoulders.
Abdominal Breathing: As simple as
it seems, a few minutes of proper abdominal breathing can do much to interrupt
your stress levels and help you relax. Sit up in neutral posture and
place your hands on your abdomen. As you inhale, feel your abdomen expand
like a balloon, then slowly contract your abdomen by "sucking" in your belly
button as you exhale. Relax your shoulders. Keep going:
inhale with an expanding abdomen, and exhale while contracting your abdominal
muscles. If possible, inhale through your nostrils, and exhale through
pursed lips (think of the shape of your mouth when you're about to pronounce
the letter "P"). Stop the exercise immediately if you feel at all
light-headed (proper abdominal breathing should not cause this). When you
inhale, try not to lift your shoulders; let the breath "move" into your
stomach.
Neck Stretches: With hands resting
on your waist, gently lower your chin to relax the back of your neck. Be
sure the rest of your body is still sitting or standing tall in neutral
posture; the only area that is bent is your neck. After holding through
2-3 breaths, return upright to neutral posture, then lower your right ear down
towards your right shoulder. Hold through at least 2-3 breaths, and relax
the left side of your neck thoroughly. Return upright and repeat on the
other side. Finally, rotate your neck as far around towards the right as
it feels comfortable, hold for 2-3 breaths, then return to center and repeat on
the left side.
Shoulder Shrugs: With your hands at
your sides, lift your shoulders up towards your ears as you inhale, then
release the shoulders back down as you exhale. Repeat: lift and
tense the muscles of the shoulders and neck as you inhale, then relax them
completely as you exhale. Repeat at least 4-6 times.
Wrist Stretches: Hold up one hand
in front of you like you would when saying "stop." Interlace your fingers
with your other hand and pull your fingers back gently to provide a stretch to
your wrist. Relax your shoulders, and hold through at least four breaths.
Now, change the position of your hand so that your fingers point downward, and
the back of your hand faces away from you. Take hold of the back of your
hand with your other hand and pull gently toward you to stretch the back of
your wrist. Hold through at least four breaths, then perform both
stretches on the other hand.
Chest Stretch: Place your hands
behind your back, holding a scarf, belt, or necktie in between them.
Stand up tall in neutral posture, and gently squeeze your shoulder blades
towards the center of your back as though trying to squeeze a pencil.
Each time you exhale, raise your arms slowly behind you, going as high as feels
comfortable, but not so high that your neck or shoulder posture is compromised.
Try to relax your neck, shoulders, and chest as you perform this. Repeat
at least 4-6 times.
Lateral Side Stretch: If you have
pre-existing back problems, check with your doctor before performing this
position. Stand tall with your feet hip-distance apart. Raise one
arm overhead, and as you exhale, begin a gentle lean to the other side.
Be sure your chest continues to face forward, and that your arm remains all the
way up; don't drop your arm in front of your face or let your upper body twist
downward. Try to keep your top arm fully stretched; avoid bending the
elbow. Relax your shoulders and waist. Hold through two breaths,
come up and repeat on the other side. Then start over; work up to a total
of 4-8 repetitions.
Standing Spinal Twist: Stand with
your right foot in front of your left foot. Place your right arm straight
out in front of you, with your left thumb on top of your head. Keep your
spine aligned; that is, do not lean forward or back. Gently rotate your
right arm and upper body as far around as you can, keeping your focus over your
right hand. Make sure your weight remains evenly distributed on both
feet; do not raise either heel. Hold the position through three breaths
as you consciously try to relax your shoulders and lightly contract your
abdomen. Return back around and switch legs to perform the other side.
Seated Hip Stretch: If you have
concerns regarding your knee, check with your doctor before attempting this
position. Sitting in a chair, cross your right leg on top of your left
leg so that your right ankle is just above your left knee. Point your
right leg as far out to the side as possible. Place your right hand on
your right knee, and your left hand on your right foot. Gently, sink your
chest forward over your right lower leg; go as far forward as you comfortably
can, and hold the position through at least four breaths. Relax your low
back, shoulders, and hip muscles. Slowly return upright and repeat on the
other side.
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