As an office worker, you must have had already experienced fatigue and shoulder pain after a long day of work.
However, this is something that doesn’t happen overnight but rather, develops gradually over time due to your daily work.
And it’s not just physically intensive jobs that can cause fatigue and shoulder pain.
Office work too!
Spending a lot of time in front of your computer is one of the main reasons for discomfort and pain.
Here’s the answer to this daily dilemma.
Here are some simple office yoga steps that you can pull-off even in your office chair! No yoga mats and stretchy pants required.
These aim to make you feel better during work hours, relieve stress, fatigue, and shoulder pain without breaking a sweat–while on your office clothes.
Let’s start getting your mind and body feel good the rest of the day.
1. Neck Rolls.
Let’s start by taking off your shoes! Close your eyes, let your chin down to your chest.
Go ahead and circle your neck slowly, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder.
Just keep your shoulders relaxed, and don’t rush in tightened areas. Take 3-5 rolls clockwise and another one more 3-5 rolls counterclockwise.
2. Seated forward bend.
Begin by pushing your chair back from your desk.
Bring both feet flat on the floor.
Then, join your fingers behind your back and, straighten your arms as much as possible, drawing your joined fingers down.
After that, fold at the waist, bringing your joined hands over your back. Lastly, rest your chest on your thighs and release your neck.
3. Seated eagle.
Let’s start by crossing your right leg over your left leg.
If possible, wrap your right foot around your left calf. Then proceed by taking your arms out to either side, parallel to the floor.
Afterwards, bring the arms forward, crossing your left arm over the right one and bringing the palms to touch.
Finally, lift the elbows while keeping the shoulders sliding down your back, and repeat the process with your left arm over your right.
4. Seated Spinal Twist.
This can be done by turning so you are sitting sideways in your chair.
Bring both feet flat on the floor and twist towards the back of the chair, holding the back of the chair with both hands.
Finally, turn yourself 180 degrees so you are facing the opposite side of the chair to do the twist on the other side.
5. Wrist stretch.
First, stand up.
Then, turn your hands so that the insides of your wrists face your computer and your fingers face the edge of the desk.
Lean away from your desk with your arms straight while flattening your palms as much as possible.
Please keep in mind to back off if you feel pain.
6. Standing Thigh Stretch
This also requires you to stand up with your feet flat.
Guide your right heel back by holding it and pull your abdomen in. You can place your hand on your desk for support.
Keep the left leg stable on the floor and take deep breaths. Then switch legs.
Practicing these simple easy stretching steps on your office chair will minimize your discomfort and boost your energy throughout the day.
All these tips will scare none of your officemates while you do your thing discreetly. You definitely don’t want to freak them out while they’re having a conference call. Well, maybe you can even invite them to join you!
Now go ahead and start your ergonomic lifestyle!