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Saturday, 18 February 2017

Six Stretches to Do at Work | Yoga Teacher training in Rishikesh

Relieve tension in your shoulders, back, and wrists at your desk.

Side Stretch:
This is a great stretch to reduce computer-related tension in your wrists and to stretch your sides. It will also assist relieve lower back tightness.
Stand with your feet hip-width parallel and apart. Breathe in and stretch your arms out to the sides and then over your head with your palms facing each other. Breathe out as you take hold of your left wrist with your right hand. With an inhalation, stretch the fingers of your left hand to the soffit. Exhale as you gently stretch to the right, drawing out your left wrist and arm with the right hand, and move your hips to the left simultaneously. Keep your left arm and head in alignment with the torso. Do not drop your left arm in front of your face. Feel this stretch on the entire left side of your body, from your hips to your fingers. Keep your feet strongly planted on the floor by pressing strictly down with your outer left heel. Continue to breathe gently as you stretch to the right, especially noticing the deep stretch in the left rib cage as the breath enters your left lung. Breathe in as you come back to center. Breathe out and switch hands. Holding your right wrist with your left arm, breathe in as you reach up through the fingertips of your right hand. Breathe out as you stretch to the left. Continue to breathe as you stretch to the left side. Inhale and return to the center. Repeat this order on each side.

Shoulder Rolls
Movement is one of the best things you can do for your back if you have been sitting in the same position for a while. This particular movement helps relieve tension in the shoulders and upper back where the trapezius muscle is placed.
Sitting straight, breathe in as you lift your right shoulder to your ear. Breathe out as you slowly roll your shoulder around and back, dropping it away from your ear. Continue these shoulder rolls 3 more times, alternating left and right.
Now, breathe in as you raise both shoulders up to the ears. Breathe out as you release them. Repeat 5 times and then relax your shoulders.

Neck Stretch
This stretch is especially good for a compressed or stiff neck. You can really feel how it stretches and lengthens the neck, creating space between each of the vertebrae in the cervical spine.
Sit straight without letting your back touch the back of the chair. Aline your head directly over your spine and feel the crown of your head lifting. You may want to hold on to the side of your chair seat with your left hand. Inhale, and on the exhalation, drop your right ear toward your right shoulder without turning your head or raising your right shoulder. Take several inhales and exhales, feeling the stretch on the left side of your neck.
To construct a deeper stretch, aces over your head and put your right hand on the left side of your head to slowly pull your neck away from your shoulders. At the same time, you can hold strongly onto the chair with your left hand to pull your left shoulder away from your neck.
Presume your neck lengthening and the muscles along your vertebrae relaxing. Hold the pose for at least 5 more breaths, then slowly release your left hand from the chair and gently massage your neck and shoulders with your left hand. Gently lift the head and switch sides to repeat the sequence.

Open Chest Stretch
This pose opens the chest, diminishing rounded shoulders and releasing tightness in the middle back. In addition, it helps decrease kyphosis, an extreme forward curvature of the thoracic spine.
Sit near the edge of a chair and bind your fingers behind you, with your palms facing your back. Leaning slightly forward, raise your arms and rest them on the back of the chair. Breathe in and raise your chest. Breathe out and relax your shoulders away from your ears. If your hands do not access the top of the chair, hold the sides of the chair back and pull your chest forward, relaxing your shoulders and opening your upper chest. Hold for ten to fifteen breaths, feeling lightness in your heart. With an exhalation, gently release your hands and bring them down by your sides.

Chair Twist
Twists are the antidote to sitting for the long duration of time. After twisting, you will feel the relieved of all the muscles in your back (especially in the middle back) that have been locked into position from sitting a long period.
Sit to the front of a chair, then swivel your ham to the right side of the chair so you are sitting aslant on the seat. If you have an arm rest on the side of the chair, bring your hams as close to it as possible. Breathe in and raise your right arm up to the soffit. With a breathe out, move your arm to the back of the chair on the opposite side, taking hold of the chair back. Bring the left hand to the right knee or chair handle. Breathe in and increase your spine. Breathe out and twist to the right, pressing your right hand against the back of the chair to deepen the twist. Presume the shoulder blades dropping down as if they were hanging from weights. Breathe into your rib cage. Alertly relax the muscles in your back and slowly twist a little farther. Stay in the pose for ten to fifteen breaths. Return to your center with a breathe out and repeat on the opposite side.

Back and Shoulder Release
Part 1: Sit on the strand of a chair and place your feet about 2.5 feet apart, parallel to each other. Bow forward and place your forearms on your inner hams. Press your inner hams out with your forearms. Breathe deeply in and out, feeling the stretch in your inner thighs.
Part 2: Make sure your knees are straight over your heels and your feet are parallel to each other. Gently stretch your arms down to the floor, resting your ribs on your hams and your armpits to your knees. Cross your arms, placing your hands at the opposite elbows. Sustaining breathe deeply.

Part 3: For a deeper stretch of the back, stretch your arms forward to your desk or the floor, reaching through the fingers and feeling your spine lengthening. Round your back and gently roll up, returning to a sitting position.


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