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Yoga in the Office: A
quick and effective stretch
Evamarie Pilipuf 10/18/2003
It's great when we can escape to a
full hour of yoga, be it in a class or at home in front of a video, but
let's face it, that's not always possible. Enter Yoga in the Office, a
series of simple but effective suggested positions to help stretch the
wrists, neck, shoulders, back and legs.
Always talk to your doctor before
starting any new exercise regime.
Neutral Posture:
Neutral posture is probably the most important position to understand and
practice, for it is the position in which the spine is most stable and
properly aligned. Whether standing or sitting, it means placing the feet
hip-distance apart and facing forward. Look down at your feet: do they
look like this | | or this \ / ? They should look like that first
shape: parallel, with no outward rotation. If you're sitting in a chair,
your heels should sit right underneath your knees, so that your knees and
hips are bent at right angles. Sit near the edge of your chair, and sit
tall. Lift your ribcage, and roll your shoulders back to open the chest.
Feel a slight arch to your low back, and keep your chin level. Draw your
belly button inward lightly, but not so much that your ribcage contracts
downward. Breathe smoothly; hold this position for a minimum of 1-2
minutes, all the while concentrating on relaxing your shoulders.
Abdominal Breathing:
As simple as it seems, a few minutes of proper abdominal breathing can do
much to interrupt your stress levels and help you relax. Sit up in neutral
posture and place your hands on your abdomen. As you inhale, feel your
abdomen expand like a balloon, then slowly contract your abdomen by
"sucking" in your belly button as you exhale. Relax your shoulders. Keep
going: inhale with an expanding abdomen, and exhale while contracting your
abdominal muscles. If possible, inhale through your nostrils, and exhale
through pursed lips (think of the shape of your mouth when you're about to
pronounce the letter "P"). Stop the exercise immediately if you feel at all
light-headed (proper abdominal breathing should not cause this). When you
inhale, try not to lift your shoulders; let the breath "move" into your
stomach.
Neck Stretches: With
hands resting on your waist, gently lower your chin to relax the back of
your neck. Be sure the rest of your body is still sitting or standing tall
in neutral posture; the only area that is bent is your neck. After holding
through 2-3 breaths, return upright to neutral posture, then lower your
right ear down towards your right shoulder. Hold through at least 2-3
breaths, and relax the left side of your neck thoroughly. Return upright
and repeat on the other side. Finally, rotate your neck as far around
towards the right as it feels comfortable, hold for 2-3 breaths, then return
to center and repeat on the left side.
Shoulder Shrugs:
With your hands at your sides, lift your shoulders up towards your ears as
you inhale, then release the shoulders back down as you exhale. Repeat:
lift and tense the muscles of the shoulders and neck as you inhale, then
relax them completely as you exhale. Repeat at least 4-6 times.
Wrist Stretches:
Hold up one hand in front of you like you would when saying "stop."
Interlace your fingers with your other hand and pull your fingers back
gently to provide a stretch to your wrist. Relax your shoulders, and hold
through at least four breaths. Now, change the position of your hand so
that your fingers point downward, and the back of your hand faces away from
you. Take hold of the back of your hand with your other hand and pull
gently toward you to stretch the back of your wrist. Hold through at least
four breaths, then perform both stretches on the other hand.
Chest Stretch: Place
your hands behind your back, holding a scarf, belt, or necktie in between
them. Stand up tall in neutral posture, and gently squeeze your shoulder
blades towards the center of your back as though trying to squeeze a
pencil. Each time you exhale, raise your arms slowly behind you, going as
high as feels comfortable, but not so high that your neck or shoulder
posture is compromised. Try to relax your neck, shoulders, and chest as you
perform this. Repeat at least 4-6 times.
Lateral Side Stretch:
If you have pre-existing back problems, check with your doctor before
performing this position. Stand tall with your feet hip-distance apart.
Raise one arm overhead, and as you exhale, begin a gentle lean to the other
side. Be sure your chest continues to face forward, and that your arm
remains all the way up; don't drop your arm in front of your face or let
your upper body twist downward. Try to keep your top arm fully stretched;
avoid bending the elbow. Relax your shoulders and waist. Hold through two
breaths, come up and repeat on the other side. Then start over; work up to
a total of 4-8 repetitions. See photo with author Evamarie Pilipuf
demonstrating this stretch.
Standing Spinal Twist:
Stand with your right foot in front of your left foot. Place your right arm
straight out in front of you, with your left thumb on top of your head.
Keep your spine aligned; that is, do not lean forward or back. Gently
rotate your right arm and upper body as far around as you can, keeping your
focus over your right hand. Make sure your weight remains evenly
distributed on both feet; do not raise either heel. Hold the position
through three breaths as you consciously try to relax your shoulders and
lightly contract your abdomen. Return back around and switch legs to
perform the other side.
Seated Hip Stretch:
If you have concerns regarding your knee, check with your doctor before
attempting this position. Sitting in a chair, cross your right leg on top
of your left leg so that your right ankle is just above your left knee.
Point your right leg as far out to the side as possible. Place your right
hand on your right knee, and your left hand on your right foot. Gently,
sink your chest forward over your right lower leg; go as far forward as you
comfortably can, and hold the position through at least four breaths. Relax
your low back, shoulders, and hip muscles. Slowly return upright and repeat
on the other side.
Learn more at
www.treeoffitness.com
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