Are you tired, drained, and stressed after sitting all day? If so, it’s likely because of the lack of movement that comes with a job that requires you to be glued to your chair. Fortunately, there are small things you can do throughout the day to release tensions from long hours spent seated and leave the workplace feeling energized and refreshed. In this blog post, we’ll show you seven simple exercises proven to relax both body and mind.
The complex begins with the relaxation of the back of the neck. To do this:
- Round your back and grab the chair seat with your palms.
- Straighten your back.
- Press your chin to your chest, bending your head and neck.
- Bend your elbows, pulling your shoulders down.
- Stretch the upper part of the trapezius muscle.
- Stay in this position for 20 seconds.
Next, draw the interscapular space. Cross your arms before your chest and grab your shoulder blades with your palms. Round your back by stretching your shoulder blades out to the sides. Try to direct your breath to the area between the shoulder blades. Breathe for exactly 20 seconds.
Now let’s open the chest. Place your arms bent at the elbows on the table, palms up. Move away from the table and sink into your shoulders, stretching your back and lats. Feel the stretch along the lateral surface as you open your chest.
The next exercise is performed on a chair. Sit on its edge, and tighten the lower press. Straighten your back, aiming the top of your head up. Grasping the back of the chair with your hand, twist to one side. Hold the pose for 3-5 breaths. The pelvis remains in place. Then to the other side. With each inhalation, reach up, and go deeper into the twist with each exhalation. Also, do 3-5 breaths in this pose.
Let’s move on to the legs. Pull them forward: knees straight, feet towards you. Tighten all the muscles of the legs, stretching the calf muscles. Hold the pose for 15-20 seconds.
Go to the leg of the table and place your foot on it. Slightly bending the knee, bring the shin closer to the leg of the table, stretch the calf muscle. Maintain this position for 15-20 seconds. Repeat the move on the other leg.
The last exercise will help prevent back pain. To do this:
- Relax the hip flexors, which often shorten and spasm.
- Stand with your back to a chair.
- Place your knee on a chair.
- Bend your supporting leg and feel the stretch along the front of your thigh. You can move the chair a little further to increase the tension.
- Hold the pose for 20 seconds for each leg.
This set of exercises will help you feel better and more energized after a long day of sitting at work. Try to do them regularly, and you’ll be amazed at how much better you’ll feel after each session.