Many of us do not take enough breaks throughout the work day to move our bodies. We are busy answering emails and phone calls and before we know it we try to stand up and our bodies are stiff and sore.
This is a 5-minute yoga routine that you can do at your desk throughout the workday. Set a timer on your phone or computer to remind you at intervals (every 60 minutes or so) to move your body.
For best results, close your door, take off your headset and turn off your ringer.
Start by taking a big breath through your nose and out through your mouth. Close your mouth on the next breath and inhale to the count of 3, then slowly exhale to a count of three. Counting the breaths as much as you can through the movements
- Side stretch – Reach both arms over your head then one hand down to your side as the other reaches over to the opposite wall. Repeat on the other side.
- Shoulder tense – Lift your shoulders up to your ears on the inhale and as you exhale pull the shoulders down away from the ears. Do this 3-5 times. Many of us have our shoulder creep up while typing and working and don’t notice until we leave work with a sore neck and shoulders.
- Neck stretch – Lower your chin to your chest, right ear to right shoulder, look up, then left ear to left shoulder and repeat 2-3 times. Stop halfway to go the opposite direction.
- Chest Opener – Lift both arms overhead, then reach your hands behind your back as you sit up straight. Try interlacing your fingers and open your chest and shoulders. Hold for 3-5 breaths.
- Seated Twist – Sit tall as you inhale and twist to one side, hold for 3-5 breaths, then do the same on the other side.