So many people ask me about how to relieve shoulder, neck or back pain when they are at work. They can’t exactly get down on their trusty Agoy mat mid spreadsheet and come into down facing dog. So I have scoured the internet for a short sequence that would give you a bit of a mid day boost. Don’t worry you can still fit in your elevenses complete with hob nobs and tea. Take a look below for some yoga desk stretches.
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Arm Stretch
1. Bring your arms behind your back, clasping your hands. Or, hold a tie, sweater, or scarf between your hands.
2. Lift your arms as high as you can. Lift your sternum.
3. Hold for 30 to 45 seconds, relax for a moment, then repeat.
Shoulder Stretch
1. Interlock your fingers and extend your arms outward, straight in front of your shoulders. Your palms should be facing outward.
2. Slowly raise your hands overhead, stretching all the way from the waist. Work on straightening your elbows. Hold for 30 to 45 seconds, relax, and try again.
Chair Twist
1. Sit on the edge of your chair, sideways with your left side facing the chair back.
2. Throughout the pose, keep your feet and knees together and even.
3. Place your hands on the chair as shown.
4. Inhale while straightening your spine. As you exhale, twist toward the back of the chair, twisting from the very bottom of your spine — pushing with your left hand and pulling with your right hand.
5. Repeat the inhalation/straighten, exhalation/twist series several times.
6. Release and change sides.
Deeper Chair Twist
1. Sit in the middle of your chair, sideways with your left side facing the chair back.
2. Repeat the same routine as in Chair Twist 1.
3. Do you feel the twist in the spine at a slightly different place?
4. If you need to, place a book under your feet to keep them flat.
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