As the work day rolls forward, sometimes we remember to break it up with brisk walks, and standing meetings. To cut sitting time we can also move extra chairs out of the office, and set up a standing counter for reviewing projects.
But when the going gets heavy and there are still many projects and hours ahead, it is always good to have a few extra relief measures around, like easy seated yoga poses, chair stretches, and good nibbles.
Seated Yoga Poses
Health.com suggests chair poses to keep the yoga benefits coming.
Scale Pose – Sit at the chair edge, press hands down on either side, lift legs and bottom off the seat. Use deep abdominal muscles and keep shoulders down. Hold for three to five breaths. Repeat twice.
Twist – Turn to your left putting your left hand on the chair back to deepen the twist. Hold for five to eight breaths. Reverse.
Cow Face Arms – Bring left arm behind back and right arm behind head. Clasp fingers if you can. Hold five to eight breaths. Reverse.
WebMD suggests some stretches to release tiredness and tension and improve posture.
Chest Opener – This can help reverse keyboard hunching. Rest chin onto neck and reach arms behind you until hands meet. Lace fingers and lift arms until you feel a chest and shoulder stretch. Hold for 10 seconds. Release. Repeat.
Rotation – Lie on your back, arms and legs open. Bring knees to chest and fall slowly to one side, keeping upper body straight, arms on floor. Hold 10-15 seconds. Reverse, repeat twice.
Leg Extensions – Grab your chair seat to brace yourself and extend legs straight out in front of you. Flex and point toes five times. Release. Repeat.
Relax hands – Clench fists, stretching hands out in front of you and make circles in the air. Then reverse the circles and shake the hands.
Head to Toe Stretch – Stand up. Raise arms straight up until you feel a stretch. Hold 8-10 seconds. Then reach hands down to toes. Hold8-10 seconds. Repeat.
Water, Teas & Healthy Munching
To outrun those pizza, donut, cookie bearing co-workers keep a big stock of energy makers on hand. Stock water, black and green teas, fruit juices, tomato juice, a good supply of almonds, walnuts and peanuts, dried cranberries, raisins and apricots, boiled eggs, string cheese, packs of raw veggies, apples, pears, bananas, oranges, homemade oat muffins or oatmeal cookies, protein bars, and spicy wasabi peas.
This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of The Joint Corp (or its franchisees and affiliates). You should always seek the advice of a licensed healthcare professional.