By Julie Friedeberger
Place of work YOGA is a survival instruction manual for the deskbound; a pragmatic guide of easy pursuits that you may do a couple of minutes at a time through the day, to alleviate the stress and tension of sedentary operating lifestyles. It provides transparent directions and illustrations for sixty stretching and respiring exercises--simple, secure, and enjoyable to do--most of which might be performed sitting on your chair at your table.
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Additional info for Office Yoga: Tackling Tension with Simple Stretches You Can Do at Your Desk
Repeat once or twice more to each side. Stretch up, inhaling, and finish by lowering your arms to the front, exhaling. 59 Spinal rotations The spine, as noted earlier, is capable of movement in four directions: forwards, backwards, sideways and in rotation. The exercises in this chapter have so far provided examples of the first three types of movement, and now we move on to the spinal rotations - more commonly referred to as 'twists'. There are a great many ways in which the spine can be rotated.
Rest your hands in your lap. Finish the sequence by gently circling your shoulders forwards and backwards a few times. 45 The Shoulder Blade Shove This wonderful exercise works directly on the muscles of the upper back, toning, strengthening and increasing circulation to them. You may not get the feel of the movement right away because you aren't used to using these muscles, but if you persevere it will improve and maintain their tone, enabling you to improve your posture. It will also make you more aware of this area of your body, which, as you don't use it a great deal and cannot even reach it easily (for example, when scrubbing your back or doing up zips), may be a 'dead area' for you as it is for many people.
Take your right arm behind you and rest the back of the hand against your left waist. Inhale as you lift up out of your pelvis, opening your chest and your ribcage. Exhale as you slowly turn your head to look over your right shoulder. Let your eyes lead the movement: this will help to keep your neck nice and long. Inhale and lengthen. Exhale and twist your upper body around to the right, as far as you comfortably can. Allow your right shoulder to release and move backwards. Hold this position, breathing slowly and calmly.
Office Yoga: Tackling Tension with Simple Stretches You Can Do at Your Desk by Julie Friedeberger