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.

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