When the average American sits 12 hours a day, it’s a wonder that we are all developing some sort of chronic back pain. Use these 7 simple stretches, right at your desk, to improve posture and relieve some built up tension and anxiety.
- Open Chest Twist
Sit tall with feet flat on the floor, and bring your arms up behind your head. Push your chest up into the air and breathe into your ribs.
Exhale and twist slowly to each side.
You will feel a big stretch in your chest, upper back, shoulders, and definitely feel it in your sides when you twist.
- Reverse Elbow Grab
This exercise forces your shoulders to relax while opening the chest up as well.
Sit straight up with feet flat on the floor again, and bring your arms behind your back and try to grab both elbows.
If you can’t reach your elbows, grab your forearms, or your wrists- whatever is comfortable for you! As you practice more and more, you will begin to open your shoulders more and be able to go deeper
- Seated Windmill
Sit with your feet on the floor and your hands straight up in your air. Bring your left hand down to touch your right foot and reach your right hand higher up into the air. Bring your gaze to your right hand.
- Seated Forward Fold
From sitting position, slowly bring your hands down to the ground between your legs and let your upper body and neck hang.
- Neck Rotations
Neck rotations are very effective in releasing tension from your neck and shoulders. Make sure to do them slowly, and take the time to take notice of any specific areas that are tighter than others.
Use your left hand to gently pull your neck to the left, and then repeat on the other side. You can also include clockwise and counter clockwise rotations.
- Seated Mini Bridge
Bridge pose is a pose usually done on the floor that is very effective in relieving back pain, but you can also easily do it at your desk! Just make sure to be careful if you have a chair with wheels.
Make sure to stable yourself with your feet grounded on the floor and place your hands on either sides, gripping the chair.
Engage your core as much as you can and use your abdominal muscles and glutes to slowly lift up from off your chair. Hold for a few breaths and then release back to sitting position.
- Seated Half Forward Fold
Start in seated position and lift your right foot to sit on your left leg, left foot being flat on the floor. Slowly fold over and stay for a few breaths, then repeat on the other side.
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