The keyboard should be in a position that allows the forearms to be close to horizontal and the wrists to be more or less straight.If you’re working at a desk, the best approach is to use a keyboard, mouse, and monitor.Incorporating office yoga, easy stretches at work, and basic ergonomic principles will hopefully help fend off pain and issues in the long run. Here is a quick reminder of best practices for sitting at a desk. Give yourself one good stretch every 15 minutes or pick a few to practice in session every couple hours. We’ve made a list of our favorite 15 office yoga poses and easy stretches to do at work and when you get home. These breaks can be spent standing, walking around, and doing basic stretches and yoga poses. The goal is to minimize it and, when we have to do it, make it better with ergonomics and constant breaks. In fact, there are whole movements to stop sitting - some have gone so far as to remove all furniture from their homes to reclaim natural movement.įor many of us, sitting is a necessary evil. Research shows that over time long hours of sitting can cause chronic back pain, increased blood pressure, bad posture, increased risk of certain diseases, and more. Many of us spend long hours sitting at a desk, working from a computer day-to-day. X Expert Source Elaine OyangIf you’re reading this article there is a good chance you’re sitting at a desk and craving movement like office chair yoga, easy stretches you can do at work, or some basic ergonomic reminders. As you lean to one side, reach the opposite hand over your head. You can also stretch your sides by leaning sideways over first one arm of the chair, then the other.Try doing this about once every hour to keep tension from building up in your body.If you’re sitting in a rolling chair, hold onto your desk or lock the wheels while performing this stretch.Hold this for about 5 breaths, then come back to the middle before repeating for the other side. You can rotate your head to gaze back as well. If you need to, you can hold onto your table, desk, or the side of your chair to gently twist out to one side. When you exhale, turn either to the left or the right side. Sit on the front of your chair and inhale as you lengthen your spine. Twist to the side while you’re sitting down if your upper back feels stiff. Relax your body as you lean forward-you can even deepen the stretch by reaching your hands down to touch the floor or resting your hands on your ankles. For a variation on this, lean forward with your elbows on your thighs.Avoid jutting your chin forward when you’re arching your back since you could compress your neck vertebra.X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source This pose can also help your circulation.Yoga Therapist & Instructor Expert Interview. Go through 4–5 breaths to feel relief throughout your back. When you exhale, round out your spine by dropping your chin closer to your chest. Put your hands on your thighs and slowly inhale as you arch your back. Sit at the edge of your chair with your legs shoulder-width apart. If you’re looking for something that’s discrete and easy to do while sitting down, this is the stretch for you. Try a cat-cow stretch when you want to improve your posture.
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She also specializes in treating those with Fibromyalgia, chronic pain, chronic fatigue, Lupus, Lyme's, anxiety, and depression. Elaine has received over 1,000 hours of training in yoga therapy and focuses on teaching clients to redirect stress and tensions towards effective self-growth, resilience, and contentment through physical nurturing and inner reflection. She is certified in Yoga Therapy from the Stress Management Center of Marin. Elaine holds a BS in Biology from Harvey Mudd College. With over 9 years of experience, Elaine specializes in spinal release yoga, viniyoga, pranayama (yoga breathing practices), meditation, guided relaxation, and Ayurveda. Elaine Oyang is a Yoga Therapist and Instructor, Wellness Advocate, and Founder of Elaine Oyang Yoga in the San Francisco Bay Area. This article was co-authored by Elaine Oyang and by wikiHow staff writer, Hunter Rising.
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