Easy Child's PoseĬhild's Pose is a simple and effective yoga pose that can help relieve back pain and tension. Repeat this movement several times, taking deep breaths as you roll your shoulders. Next, roll your shoulders back and down, squeezing your shoulder blades together. Then, slowly lift your shoulders up towards your ears and hold for a few seconds. Begin by sitting up straight and relaxing your shoulders. One effective stretch is the shoulder roll. Luckily, there are a few simple stretches you can do at your desk to alleviate shoulder pain. Hunching over a computer or phone can cause the muscles in your shoulders and upper back to tighten and ache. Stretch your shouldersĪnother area that can become tense and painful when sitting for extended periods is the shoulders. Incorporate the Cat-Cow Stretch also into your yoga routine at home, and you'll find relief for your back pain and improved posture. It also helps to improve flexibility and mobility in the hips, shoulders, and neck, making it an ideal pose for anyone who spends long hours sitting at a desk. This gentle movement stimulates circulation in the spine and stretches the muscles along its length. As you exhale, round your back, tucking your chin towards your chest, and bringing your tailbone towards your knees (the cat position). As you inhale, arch your back and lift your head and tailbone towards the ceiling, creating a concave shape in your spine (the cow position). To perform the Cat-Cow Stretch, begin on your seated with your knees in line with your hips. This seated version is much easier to perform during a small break from your computer. Not the best position to be in when a colleague enters your office. This pose can be done anytime during the day when you need to release tension in your back and neck.Ī traditional Cat-Cow Stretch is done on hand and knees. It also stimulates your digestion and improves your posture. The Seated Twist helps to stretch your back muscles, reduce tension, and increase mobility. Hold for a few breaths, then repeat on the other side. Put your right hand on the back of the chair, and use it as support to deepen your twist. As you exhale, twist your torso to the right and place your left hand on the outside of your right knee. As you inhale, lengthen your spine upwards. Sit in a chair or ergonomic sitting ball with your feet flat on the floor, and your spine straight. Seated TwistĪnother effective seated yoga pose for easing back pain is the Seated Twist. Hold for a few breaths, then release and repeat as desired. As you exhale, draw your shoulder blades down and back, and engage your core muscles to lengthen your spine. As you inhale, lift your arms overhead, reaching up through your fingertips. Root down through your feet, grounding yourself firmly into the floor. Begin by standing with your feet hip-width apart and your arms at your sides. This pose is a great way to improve your posture and strengthen your back muscles. Hold for a few breaths, then release and repeat on the other side. As you exhale, twist to the right, using your right hand to deepen the stretch. As you inhale, lengthen your spine and sit up tall. From a seated position with your legs crossed, place your left hand on your right knee and your right hand behind you on the floor. To begin, let's move into a seated twist, which is a gentle yet effective stretch that targets the muscles in your back.
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