If you’re like me, you spend way too many hours each day sitting hunched over in a chair typing.
Over time, however, sitting too much has been shown to cause organ damage, muscle damage, bad backs, and leg disorders. It’s not really surprising then when you feel so tired and achy at the end of a long day at the office.
There are many different things you can do to combat the effects of sitting too much like using a standing desk or even using a backless chair which forces you to engage core muscles, however one of the simplest things you can do that takes only a few minutes out of your day is stretching. You might think that you have to be a yogi to experience and enjoy the benefits of a good stretch, but anyone can do these six poses no matter how busy your schedule is.
6. Half Moon
Start by standing with feet directly beneath your hips. Engage your belly and slightly tuck your tailbone. Raise your arms directly overhead with interlaced fingers. As you exhale, gently extend your hands to the right while pulling your left hand further to the right. Take deep, even breaths as you keep your neck relaxed. Repeat on the other side.
5. Upper Spinal Floor Twist
Begin by lying on your side with knees and hips stacked on top of each other bent to 90 degrees on your left side, and arms straight out resting on the ground. Your left hand may press down on the knees to help keep your knees pressed to the ground while your right shoulder attempts to lay flat on the ground. Hold this position and breathe deeply. Repeat on the other side.
4. Cat and Cow
Start with a flat back on all fours with wrists directly under the shoulders and knees directly below the hips. As you inhale, arch your back while the pelvis tilts towards the floor. Look up towards the ceiling. As you exhale, drop the head and let the spine curve upwards towards the ceiling. Each movement should match the pace of your breath. Repeat four or five more times.
3. Inverted Wall Straddle
Start by lying on your back with your legs pressed against the base of the wall. Raise your legs straight up against the wall. Your body will make a 90 degree angle with your legs against the wall. Walk the legs out slowly away from each other as far as possible without it being painful, and keep your heels against the wall. Hold this stretch for about a minute. Slowly bring your legs back to the center to release the stretch.
2. Forward Fold
Start in a standing position, then lower your hands and hinge at the hips to fold forward with a slight bend at the knees if your back is rounding or your hamstrings feel painfully tight. Drop the hands to the floor or let them hang by holding the left elbow with your right hand and right elbow with the left hand. Let the head hang and the neck relax completely. After a few deep inhalations and exhalations, hinge from the hips and keep the back flat to stand up.
1. Alternating Knee Hug
Begin by laying flat on your back with knees bent. Next, bring your left knee to your chest. Hug it, and bring the knee as close to your chest as you can without straining your body. Breath deeply and hold the pose, then release the leg. Repeat on the other side.
Remember to always listen to your body, and if something is painful, back away from the motion. Stretching is supposed to feel good and sometimes slightly uncomfortable, but never painful.
[Featured image credit: www.pixabay.com]
6 Simple Stretches to Improve Your Life is a post from: LifeDaily