Always listen to your body. Adjust the stretches to your comfort level. Daily Desk-friendly yoga stretches can help you alleviate stiffness, improve circulation, and enhance overall well-being, even while sitting for long periods.
1. Seated Spinal Twist:
• Sit upright with your feet flat on the floor.
• Place your right hand on the back of the chair and gently twist your torso to the right.
• Hold for 20-30 seconds, breathing deeply.
• Repeat on the other side.
2. Seated Forward Fold:
• Sit at the edge of your chair with your feet hip-width apart
• Inhale and lengthen your spine, then exhale as you fold forward from your hips, reaching your hands towards the floor or your shins. • Relax your neck and shoulders.
• Hold for 20-30 seconds, breathing deeply.
3. Neck Stretches:
• Sit tall and gently drop your right ear towards your right shoulder, feeling a stretch along the left side of your neck.
• Hold for 10-15 seconds and repeat on the other side.
• You can also do forward and backward neck stretches by gently dropping your chin towards your chest and then lifting it towards the ceiling.
4. Wrist and Finger Stretches:
• Extend your arms in front of you, palms facing down.
• With your opposite hand, gently pull back the fingers of one hand to stretch your wrist and fingers.
• Hold for a few seconds, then switch to the other hand.
• You can also rotate your wrists in both directions to release tension.
5. Seated Cat-Cow Stretch:
• Sit upright with your feet flat on the floor.
• Place your hands on your thighs.
• As you inhale, arch your back, lift your chest, and look up (Cow pose).
• As you exhale, round your spine, drop your head forward, and tuck your chin (Cat pose).
• Repeat this flowing movement for several rounds, coordinating it with your breath.