Posted by Grace on June 5, 2014
Sitting for hours every day can take its toll on back muscles and vertebrae, affecting the rest of the body as well. Let’s do some stretches at our desks focusing on the mid-torso.
- Seat with your feet flat on the floor.
- Place your hands on your knees and keep them there while you do the stretches.
- On an inhale, and sitting tall, arch your back and look up at the ceiling.
- On the exhale, round your spine and tuck your chin to your chest. Repeat for a few breaths.
Seated Spinal Twist
- Seat sideways on the chair with your feet flat on the floor.
- Twist from the waist toward the back of the chair, holding the back with both hands if you need to. Keep your seat bones planted on the chair and your head aligned to your sternum. Keeping your body where it is, then gently turn your head to the direction of your turn. If your chair has armrests, use them as you would the back of the chair.
- After a few breaths, gently turn your head to the opposite shoulder for a neck stretch. Repeat on other side.
Seated Forward Bend
- Push your chair away from your desk.
- Plant your feet flat on the floor.
- Interlace your hands behind your back, straighten your arm, keeping shoulders back.
- Fold at the waist, reaching forward as you fold.
- Keep your interlaced hands over your back.
- Set your tummy on your thighs and release your head.
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Posted under Health and Fitness