15 Great Yoga Desk Stretches You Can Do In The Office

15 Great Yoga Desk Stretches You Can Do In The Office << Go Back

The large majority of people who work in an office end up sitting for more than 8 hours in front of a computer screen.

This is really problematic for maintaining good health. It can promote chronic health concerns such as becoming overweight or physical pain.

In addition, many people that work at the office experience upper back, neck and shoulder pain.

There has even been research studies that have been done that show how regular exercise cannot change the results of sitting at a desk for long hours.

In other words sitting is the new kind of smoking!

However, there is a solution that can help you be more active in the office and at your computer desk; which is yoga. This will allow your body to get a break and a chance to loosen tight muscles.

15 Yoga Desk Stretches for The Office

1. Arm Stretch

  1. Stand up straight and bring your arms behind your back, while holding your hands together
  2. Lift your arms to a comfortable position where you can feel a stretch
  3. Hold this position for 30 seconds and repeat

2. The Twist

  1. Sit up straight with your feet planted on the floor
  2. Gently twist to the right side while inhaling for five seconds
  3. Exhaling when you come back to a forward facing position
  4. Repeat on the on the other side

3. Lower Back Stretch

  1. Sit in your chair with your legs roughly width distance apart
  2. Drop your head to your knees
  3. While holding inhale and exhale for as long as you want

4. Neck Stretch

  1. Sit up straight in your chair and lengthen your neck
  2. Gaze to your right shoulder for 10 to 15 seconds and do the same to the left side

Note: do not rotate your neck as this can cause damage.

5. Hamstring Stretch

  1. Move your seat closer to the wall and sit at the edge of your chair
  2. Place your right foot on the wall and straighten your right leg. While having your left leg sitting in a normal bent position
  3. Hold your right foot in that position for around 30 seconds
  4. Repeat on the other leg

6. Open Your Hip

  1. Sit up straight close to the end of your chair
  2. Flax your right foot on top of your left knee
  3. Slowing bend forward to give you a comfortable stretch
  4. Stay in this position for 10 to 15 seconds, while inhaling and exhaling
  5. Repeat on the other side

7. Back Stretch

  1. Sit up straight and reach up into the ceiling with your arms open wide
  2. Inhale while lifting your arms
  3. Hold for 30 seconds
  4. Exhale when you come back to an upright position

8. Wrist Stretch

  1. Bend your right wrist in both opposite directions.
  2. Press on your figures for 10 to 15 seconds.
  3. Repeat with the left wrist.

9. Eagle Arms

  1. Sit up straight in an upright position
  2. Stretch your arms straight and parallel in front of you
  3. Crossing your right arm over your left arm, bringing your palms together
  4. Left both elbows up and hold this position for 15 to 25 seconds
  5. Repeat exercise with your left arm over the right arm

10. Temple Rub

  1. Hold your hands to your temples
  2. Use circular motions to rub the temple area
  3. Do this as long as you want

11. Forward Fold

  1. Sit in a comfortable position in your chair
  2. Place your left figure tips to your right foot with a small twist of your lower back
  3. Stretch your right arm to the ceilings
  4. Hold for 10 to 15 seconds
  5. Repeat on the other side

12. Chest and Shoulder Opener

  1. Stand up straight with your feet shoulder width apart
  2. Interlock your hands behind your back
  3. Exhale and lean your back towards the floor while looking up at the ceiling
  4. Hold this position for 10 to 15 seconds

13. Pigeon Pose

  1. Sit at the edge of your chair with left foot planted directly on the floor
  2. Cross your right ankle over top of your left knee
  3. Stretch both of your arms to your desk
  4. Hold for 10 to 15 seconds
  5. Repeat on other leg

14. Breath of Fire

  1. Sit up straight with both feet planted on the floor
  2. Bring your arms over your head and interlock your hands
  3. Reach as high as you can
  4. Hold this position for 10 to 15 seconds

15. The Cow

  1. Sit at the edge of your chair
  2. Place your hands on your thighs
  3. Pull your back forward using your abdominal muscles and extend back
  4. Repeat 5 to 8 times


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