Work can be both challenging for our minds and for your bodies. There is a lot of research out there talking about the effects of sitting for long periods of time on our bodies. As a therapist who sits most of the day I can speak from my personal experience that sitting causes muscle tension and strain for me which leads to headaches and tight hips. Not to mention that if I have a headache and it's going to be a struggle for me to stay connected and present in my sessions.
I recently led a 2 hour workshop on incorporating yoga at work with a focus to help you recharge and restore your body in the moment. We don't have to wait till we can make it yoga after work or till we get home to find time to recharge. Being able to incorporate stretches into your routine at work will help you in the moment reconnect with your body and relieve those aches and pains associated with poor posture and sitting for long stretches. I believe like anything that listening to your body and building intuitive movement into your life will help you move towards more balance both physically and mentally.
I have put together a list of 4 of my favorite chair yoga poses to use at work in between clients.
Sit at the edge of the chair, place left ankle or right knee, use muscular control to draw the knee down towards the ground. Hinge forward at the hips with a strong back to deepen the stretch. May be able to pick up you left thigh if you have a very open hip. Switch legs and repeat. Modification- Can't get the ankle over the knee? No problem there a couple ways to modify this to be able find the stretch in your hip without having to get the ankle of the knee. straighten right leg, and cross left ankle over shin.
Clasped Hand Bound Shoulder Stretch
Clasp hand at the base of your spine, keeping the connection of your palms, roll your shoulder blades together and extend through your arms keeping a gentle bend in the elbow. Can't keep the connection of your palms, grasp elbows, or place back of hands at base of the spine.
Seated Side Body Stretch
Place left hand at the base of the chair, or allow to reach towards the floor, reach fingertips over side bending to left, to deepen place left hand on right knee or right thigh-other side.
Right hand comes to the left knee and left hand can come to the arm of the chair, the back of the chair, or at the base of your spine, switch and repeat
Hello! Welcome to my Blog on self care . I am a Licensed Clinical Social Worker and a Registered Yoga Teacher.