Wellness@Work: Yoga at your desk to relieve stress
These exercises can be accomplished in just a few minutes and are great for calming stress and undoing tension from long periods of sitting.
By Michelle Ryan-Day
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Desk yoga is a simple way to release tension and reset when stress builds up. Here are some poses and stretches you can do right at your desk, no mat required:
- Seated neck stretch. Sit tall, drop your right ear toward your right shoulder, and gently press your left hand toward the floor. Hold for five to eight breaths, then switch sides.
- Seated cat-cow. Place your hands on your knees. Inhale, arch your back and lift your chest (cow). Exhale, round your spine and tuck your chin to your chest (cat). Repeat five to eight times.
- Seated spinal twist. Sit up straight, place your right hand on the back of your chair and your left hand on your thigh. Inhale to lengthen your spine, exhale to twist gently. Hold, then switch sides.
- Forward fold at desk. Scoot back from your desk, place your feet hip-width apart, and hinge forward from your hips, letting your arms dangle toward the floor. Breathe deeply.
- Seated shoulder rolls. Lift your shoulders up toward your ears, roll them back and down. Repeat five to 10 times, then reverse direction.
- Wrist and finger stretch. Extend one arm forward, palm up. Gently pull back on your fingers with the other hand to stretch your forearm and wrist. Switch sides.
- Seated figure four stretch. Cross your right ankle over your left knee. Sit tall and gently press the right knee down to open your hip. Hold, then switch sides.
These stretches can be done in just a few minutes and are great for calming stress while also undoing tension from sitting for longer periods of time.
About the author: Michelle Ryan-Day, an E-RYT 200 yoga instructor, works as a marketing specialist for USA Health.
How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.
