Alleviate stress in your back and shoulders through a yoga instructor's desk flexibility routine
In today's fast-paced world, finding time for a full workout can be challenging. However, the author of this article has devised a simple, equipment-free routine that can be performed at the desk, providing relief for the shoulders, neck, and spine during work breaks.
The Routine
This new routine includes the following exercises, each performed with 1 set and the specified number of reps:
- Shoulder Rotation: Sitting on a chair with feet flat on the floor and back straight, place fingertips on shoulders with elbows out to the sides. Make circles with the elbows to engage the rotator cuffs and shoulder blades. Perform 5 reps in each direction.
- Spinal Twist: Sitting on a chair with feet flat on the floor and back straight, place fingertips on the shoulders with elbows out to the sides. Rotate to one side, feeling the twist in the waist while keeping the spine upright. Repeat on the other side, completing 3 reps on each side.
- Neck Stretch: Sitting on a chair with feet flat on the floor and back straight, lift the chin like an imaginary vertical line with the chin and nose. Pause when a slight stretch is felt in the front of the neck, lower the chin until a stretch is felt in the back of the neck without overstretching, and repeat mindfully. Perform 3-5 reps.
- Chest Opener: Sitting on a chair with feet flat on the floor and back straight, place fingertips on the shoulders with elbows in front of the chest as far as it's comfortable. Take a breath in, exhale and open the chest and move elbows out to the sides. Inhale as you return to the starting position with your elbows back in front of your chest, focusing on the shoulder blades retracting and the chest opening and stretching. Perform 3-5 reps on each side.
Additional Tips
To maximise the benefits of these micro-mobility exercises, it's recommended to combine them with mindful breathing to enhance oxygen flow and mental clarity. Maintaining ergonomic awareness during work can further reduce strain, and regular practice of these exercises can help build resilience against the physical stresses of desk work.
These quick movements, often referred to as "micro-doses" of therapeutic movement or "movement snacks," can be done at the desk or in brief breaks to boost circulation, reduce stiffness, and counteract the effects of prolonged sitting. By incorporating these exercises consistently as short breaks throughout the day, you can enjoy physical and mental relief, increased circulation, and better posture and spinal health.
[1] Mayo Clinic. (2021). Office ergonomics: Tips for setting up your workspace. [online] Available at: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/ergonomics/art-20047670
[2] American Physical Therapy Association. (2021). Workplace wellness: Ergonomics. [online] Available at: https://www.moveforwardpt.com/Resources/Details/ergonomics-workplace-wellness
[3] Healthline. (2021). Desk exercises: 15 stretches to do while you work. [online] Available at: https://www.healthline.com/health/desk-exercises-stretches
[4] Mindful.org. (2021). Mindful breathing exercises. [online] Available at: https://www.mindful.org/meditation/mindfulness-getting-started/breathing-exercises/
[5] Spine-health.com. (2021). Ergonomics and posture. [online] Available at: https://www.spine-health.com/wellness/ergonomics/ergonomics-and-posture
- Practicing this routine that includes the exercises of shoulder rotation, spinal twist, neck stretch, and chest opener can lead to increased flexibility and fitness, providing health benefits during work breaks.
- To amplify the benefits of these micro-mobility exercises, the author suggests combining them with mindful breathing techniques, aiming to enhance oxygen flow and mental clarity.
- By adhering to ergonomic principles and incorporating these exercises consistently throughout the day, one can foster resilience against the physical stresses of desk work, leading to better posture, spinal health, and overall health-and-wellness improvement.
