There’s been a lot of discussion about how sitting on a chair is the worst thing for your body. When teaching yoga, I witness lower back problems, hip stiffness, shoulder and neck pain amongst office workers. Here is a list of simple tools to help you feel better during your day at work. These exercises are easy to do during your break. When practiced with awareness and conscious breathing, they can increase your energy levels and reduce back problems.
Ankle rotations
You can do this sitting down. Start with simple ankle rotations, clockwise and anticlockwise. Five rounds each direction. You can also flex and extend your feet.
Hip rotations
For this exercise you need to stand up. Hold your hands on your hips and rotate five rounds clockwise and five anticlockwise. Keep the knees slightly bent. Inhale when moving forward and exhale when moving back.
Standing Cat
Hold your hands on your hips. Inhale while lifting your chest, roll the shoulders back and down. Pull your hips back. As you exhale, round the back, chin to the chest and tilt the hips forward. Repeat for a few minutes.
Ragdoll
Keep the knees bent generously and let your arms and your head hang loose in a forward bend. Remember to focus on your breathing. You can gently sway from side to side to give your lower back a sweet stretch.
Squatting
Come into a squatting position. Bend the knees close to your chest, try to keep the shoulders relaxed and your buttocks close to the floor. If your heels come off the floor, you can support the heels with a folded mat. If you have knee or lower back pain, do this exercise with your back against the wall. Squatting is beneficial for your digestive system, reduces lower back pain, stretches the knees and the ankles, and opens the hips.
Spinal twist with a chair
Whenever you twist your spine, remember to keep the spine elongated. Move gently with awareness. Inhale to lift your chest and straighten the spine, exhale to bring the opposite hand to opposite knee. Use your hands to move deeper into the twist. Repeat on the other side. After the twist, it’s good to neutralize the spine. Using a chair just fold forward, let your ribs meet your thighs and bring the arms towards the floor and keep the neck relaxed. Keep pressing your sitting bones down and keep the knees bent. If you feel comfortable, you can start straightening your knees while reaching your hands towards your feet. Remember to keep the breathing slow and steady throughout.
Get up, Stand up!
You might also want to consider standing up instead of sitting down at work. Many people have found this useful. In the long run, you will have more energy at work. Sitting on a chair slows down your digestive system and stiffens your knees and hips.
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