Writers produce by sitting at a desk all day, writing, reading, squinting, and leaning our neck towards the screen. Sitting all day like this can give us tight hips, tense shoulders, and neck irritation. Here are some Yoga poses that I do at my desk to loosen and stretch myself. If you do these poses about once an hour or once every two-to-three hours, you’ll find that your body is not so tense and stiff, which enables you to sit longer and write more.
Anyone who sits at a desk all day performing repetitive motions with their arms can do these easy exercises.
Relieve Overworked Arms
Position #1: Sit at the edge of your chair, lift your arms over your head, effectively stretching the inside
of the shoulder. Clasp your fingers together, lift your arms straight up. Keep your shoulders down and back. Lift up out of your waist. Engage your abdominal muscles by pulling your belly button in towards your spine. Extend through the palms, and deepen your breath. Remain in this pose breathing deeply for at least five slow, deep breaths. Slowly release and put hands back on knees.
Position #2: Sit at the edge of your chair, stretch your arms out in front of you parallel to the floor. They should be at shoulder
level. Put your right hand on your left shoulder. Using your left hand, press the right elbow. This movement stretches the top of the shoulders. Don’t push the arm into your face. Keep arms level with shoulder. Keep back straight and sit erect, but not stiff. Release slowly.
Position #3: Push back from the desk, but remain seated near the edge of your chair. Open legs wide with your feet planted on the
floor. Take a deep breath and exhale, hinge at the hips, placing your palms or fingertips on the floor. Keep your head a long extension of your spine. Breathe deeply.
Sit straight up, shoulders down and back, chest out & open, with hands on each knee, and breathe deeply.
Position #4: Turn towards your desk. Straighten your arms and lay your palms on the top of the desk.
Push your chair out, but stay seated in it. Legs are wide apart, feet on the floor. Your head will be slightly lower than your shoulders. Shoulders are extended. Back is not arched or curved, keep it straight, long, and lean. This movement stretches out your stiff spine. You are also opening the hips and shoulders.
Position #5: Move your chair out of the way. Put your hands on top of the desk. Stand back and do the same movement as
Position 4, but this time you are standing. Hinge at the hips, stick your tailbone out, and your stance is the width of your hips. Spread your fingers out wide. Deepen your breathing. You’ll feel a stretch in your armpits and shoulders, similar to when you are in downward facing dog.
Position #6: Sitting in your chair, bend your arms so that your hands are in front of you. Close your arms with the elbows and
palms toward each other. Cross your right arm over your left arm, and put your left hand in your right hand. Take a couple of deep breaths and relax into the pose. Don’t force it. You should feel a good stretch in your shoulders. Take deep, slow breaths. You will feel a good stretch between the shoulder blades. Breathe. Pull the elbows down. Now start over, but this time cross your left arm over your right arm. This move is called seated Eagle.
*Disclaimer: As with any exercise regimen, consult your doctor or physician before you start. The Leisure Living Blog, its contributors, or listed resources are not responsible for any injuries.
© 2009 KaTrina Love
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