Yoga and lifestyle
Working for hours on a computer and sitting in an inappropriate posture at work, school or at home, can end you up with a headache, upper back pain or shoulder pain. Excessive work done on computer can make hands, fingers and shoulders painful and weak. Staring at a screen for too long or repetitive hand movements on keyboard and mouse can escalate minor pain to a major injury.
People usually ignore such pains and think of them as normal. As we all know that the best medicine is prevention. If we realize these problems right in the beginning and with little effort add everyday light exercises of yoga in our lives we can get rid of such muscular pains.
Here are some yoga-based exercises that you can do in the office during the course of the day to help prevent the pains in body and lessen the fatigue.
1. Sit up tall in your chair, or if possible stand up. Stretch your arms overhead and interlock your fingers, turn the palms to the ceiling. Take a deep breath in and on exhale, extend your side torso and take the tips of the shoulder blades into the body. Take another deep breath and on the exhale stretch to the right, inhale, come up and exhale, stretch to the left.
2. While inhaling, lift your shoulders up to your ears and then exhale and let them drop. Repeat 3 times. Contract your shoulder muscle fully when you lift your shoulders up and then on the drop it will release more completely.
3. Stand (or sit at your desk) with your feet planted firmly in the ground. Inhale and raise the arms out to the side, palms down. Exhale and rotate the palms up, rolling the shoulders back. Inhale and on exhale; bend the elbows in toward the waist. Inhale and on exhale bring the palms to the belly. This exercise helps to open the chest and extend the upper back.
4. Take your hands behind your back and interlock the fingers, stretching the shoulders back, opening the chest. Take several breaths. Make sure that your head stays in the mid-line and that your gaze is on the horizon.
5. Stand by the wall, extend your right arm and place the palm on the wall with the fingers up. On exhale, turn your chest away, taking the shoulder blade into the torso.
6. Stand by your desk and place your palms on the desktop with the fingers pointing towards your body. Gently stretch the lower arm and wrist.
7. Wrap the right arm around the torso and place your right hand on the left shoulder with the elbow at chest height and facing forward. Put your left hand on the right elbow and on exhale, stretch it toward the left, opening between the shoulder blades. Hold for several breaths and then release. Repeat on the other side.
8. Take the right arm into the air and on exhale bend the elbow and reach your fingers down the back, between the shoulder blades. Place the left hand on the elbow and on exhale gently pull the elbow to the left. Relax the ribs and hold for several breaths. Release and repeat on the other side.
9. Hug your arms around your chest and then put one elbow underneath the other, the hand facing towards each other and fingers to the ceiling. Exhale and slowly raise the arms so that the elbows come up to the height of the shoulder, keep the shoulders down. Repeat on the other side.
10. Sit on your chair and pull back away from the desk, resting your palms on the desktop and extend your side torso. Lift the ribs up, let the shoulder blades slide towards the desk; make sure the head is extended from the spine with the chin towards the chest.
People usually ignore such pains and think of them as normal. As we all know that the best medicine is prevention. If we realize these problems right in the beginning and with little effort add everyday light exercises of yoga in our lives we can get rid of such muscular pains.
Here are some yoga-based exercises that you can do in the office during the course of the day to help prevent the pains in body and lessen the fatigue.
1. Sit up tall in your chair, or if possible stand up. Stretch your arms overhead and interlock your fingers, turn the palms to the ceiling. Take a deep breath in and on exhale, extend your side torso and take the tips of the shoulder blades into the body. Take another deep breath and on the exhale stretch to the right, inhale, come up and exhale, stretch to the left.
2. While inhaling, lift your shoulders up to your ears and then exhale and let them drop. Repeat 3 times. Contract your shoulder muscle fully when you lift your shoulders up and then on the drop it will release more completely.
3. Stand (or sit at your desk) with your feet planted firmly in the ground. Inhale and raise the arms out to the side, palms down. Exhale and rotate the palms up, rolling the shoulders back. Inhale and on exhale; bend the elbows in toward the waist. Inhale and on exhale bring the palms to the belly. This exercise helps to open the chest and extend the upper back.
4. Take your hands behind your back and interlock the fingers, stretching the shoulders back, opening the chest. Take several breaths. Make sure that your head stays in the mid-line and that your gaze is on the horizon.
5. Stand by the wall, extend your right arm and place the palm on the wall with the fingers up. On exhale, turn your chest away, taking the shoulder blade into the torso.
6. Stand by your desk and place your palms on the desktop with the fingers pointing towards your body. Gently stretch the lower arm and wrist.
7. Wrap the right arm around the torso and place your right hand on the left shoulder with the elbow at chest height and facing forward. Put your left hand on the right elbow and on exhale, stretch it toward the left, opening between the shoulder blades. Hold for several breaths and then release. Repeat on the other side.
8. Take the right arm into the air and on exhale bend the elbow and reach your fingers down the back, between the shoulder blades. Place the left hand on the elbow and on exhale gently pull the elbow to the left. Relax the ribs and hold for several breaths. Release and repeat on the other side.
9. Hug your arms around your chest and then put one elbow underneath the other, the hand facing towards each other and fingers to the ceiling. Exhale and slowly raise the arms so that the elbows come up to the height of the shoulder, keep the shoulders down. Repeat on the other side.
10. Sit on your chair and pull back away from the desk, resting your palms on the desktop and extend your side torso. Lift the ribs up, let the shoulder blades slide towards the desk; make sure the head is extended from the spine with the chin towards the chest.
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