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How to move at work

Stretching at work
Valerie Bey/Bey Photography

Many of us have a job that requires sitting at a desk in front of a computer for extended periods of time. By nature, our bodies want to move; we want to feel good. In our busy culture, yoga has become more popular to help with reducing stress and anxiety.

Taking time to move your body during the day helps to keep you focused and fresh. The key is to perform these movements mindfully and frequently. Remember opposites heal, so countering being in static positions will help to keep your body strong and limber. Hold each position for 2-3 breaths.

  1. Circles: slowly circle your wrists and ankles, alternating with rotations and slight flexion. For your neck, move cautiously from right to left.
  2. Stretching: while at your desk, clasp your hands and raise them above your head, reaching tall and then from side to side.
  3. Poses:
  • Child’s Pose: fold your head relaxing the back of your neck over your knees, your hands can be clasped behind your legs or lightly dangling by your sides.
  • Cat/Cow: with feet on the floor, sitting with your hands on your knees, on the inhale, arch the back and look upwards, on the exhale, round the spine and let your head drop forward.
  • Seated Spinal Twist: using your chair, sit up tall, put your hands on either the back of your chair or the arm rest and twist to each side.
  • Hip Stretch: Place your right foot on the floor directly under your right knee. Place your left ankle over your right knee and flex your foot. Inhale and sit up tall to lengthen your lower back and on the exhale, slightly lean forward feeling a stretch in your left hip. Repeat on the other side.

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