Come out of the pose while releasing your breath.If you feel any tightness in the neck, bring down your head to gaze straight in front with your chin parallel to the ground.Maintain this position for 5–10 deep breaths.Draw in your chest and abdomen to relieve pressure from your lower back.Let your shoulder blades slide down your back.Join your palms overhead and look up toward your thumbs.While taking a deep breath, extend your arms out to the sides and raise them toward the ceiling.It involves raising your arms to stretch the torso upward, which helps relieve the pressure from your shoulders and neck while also flexing your elbows, wrists, and fingers.ĭoing this simple stretching exercise regularly can help strengthen your back and shoulders. It elongates the spine to stretch out your psoas, lower back, and some hip muscles while also stimulating your abdominal muscles, chest, and rib. The seated raised-hand pose works out your entire back and front of the body as well as your upper limbs. Come to a neutral spine with an inhalation, and relax.Alternate between the cat and cow poses 8–10 times.You need to round your shoulders and drop your head down so that your chin rests on your chest. To shift into the cat pose, breathe out and draw in your upper body, starting from the lower back, the abdomen, and then the chest.Continue to inhale as you raise your head up and backward.Squeeze your shoulder blades together and push them down toward your buttocks to create an arch in the lower back.Breathe in and stretch out your chest and shoulders.Put your palms on your knees or thighs.Sit upright at the front edge of your chair with your feet pressed firmly in the ground at hip-width distance, your knees and ankles in a straight line, and your toes pointing forward.It offers a counterstretch to the position your spine is in most of the day when you are sitting at a desk. The benefits of the chair cat and cow pose are it makes the spine more supple and gets you to relax your back and shoulders. Bring your arms to your sides and rapidly shake your wrists to loosen them.Gently press your hands downward to counterstretch your wrists and forearms.Put your hands on your desk with your palms toward the ceiling and fingers toward you.Spread open your fingers and then close them to form a fist, at least 5–10 times.Stretch your arms straight in front, and circulate your wrists first inward and then outward.Sit in your chair with your spine straight.The flexibility of your hands and their twenty-nine joints causes them to be vulnerable to injury, which makes effective hand use extremely important.īe mindful not to hyperextend your elbows when doing the wrist and finger stretch with straight arms. Typing and thumbing away on your cell phone and computer can take a toll on your hands and wrists. There are so many supportive yoga poses that can be done right at your desk! Studies have shown that stretching before or during work hours can help employees perform better at their job, calm their mind, and improve their problem-solving abilities. Most Effective Yoga Poses to Perform at Your Work Desk Sleep problems: Regular activity helps you fall asleep and stay asleep through the night, so not getting regular exercise can affect your quality of sleep.Mental health problems: Sedentary lifestyles increase the risk for mental health issues, such as anxiety and depression.Thus, people who are generally physically inactive are more likely to be overweight or obese which triggers a number of other health issues. Plus, the lack of activity also hinders the breakdown of fats and sugars inside the body by slowing your metabolism rate. Conversely, leading a sedentary life entails that you consume more calories than you burn which ultimately amounts to weight gain. Weight gain: Staying active helps you maintain a healthy weight and stay in shape mainly through two mechanisms: burning extra calories and improving your metabolism rate.Heart disease: Physical inactivity increases your risk for cardiovascular disease, high blood pressure, stroke, and heart attack.(1) This makes it more difficult to enjoy or feel motivated to do other physical activities, which further promotes a sedentary lifestyle. Muscle weakness: Without use, muscles get weak. ![]() There are many health concerns associated with a sedentary lifestyle. Common Health Problems Caused by a Sedentary Lifestyle
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