Wellness@Work: Yoga at your desk can revitalize your day

By Michelle Ryan, an E-RYT 200 yoga instructor, who works as a marketing specialist for USA Health

Long hours at your desk can take a toll on your hips, hamstrings, lower back and shoulders. But incorporating movement into your day is a simple yet effective solution to keep your blood flowing and to prevent stiffness or pain.

Take about 10 minutes (or as much as you can) to add these stretches right at your desk! This break during your workday can clear your mind, stretch tight muscles, and help you get through your day more stress-free

Overhead Triceps Stretch: Extend your arm overhead, bend your elbow and let your hand drop to the middle of your back, palm facing in. Reach the other arm toward the ceiling, then apply light pressure just below the elbow to stretch your triceps and shoulders. Hold for a few breaths each side.

Side Stretch: Lift your arms overhead, stretch your fingers wide and interlace them. Lengthen your spine, then lean to the right and hold for two to three deep breaths. Repeat on the other side. Creating a longer spine takes pressure off the lower back and can help sharpen your focus.

Wrist and Finger Stretch: Reach your arms overhead or out to the sides and draw five to 10 circles clockwise and counterclockwise. Next, spread your fingers wide and then quickly close your fists a few times. Extend one arm forward, then bend the wrist back for up to 10 breaths. Repeat on the other side.

Back Stretch: Holding perfect posture all day would nearly be impossible, so it’s important to stretch your back periodically. If your chair has armrests, place your hands there, then lean back slightly. Notice that you aren’t dropping into the lower back. Focus on lifting the chest more than collapsing it.

Quads Stretch: Stretching the quads, a group of muscles along the front of the thigh, is recommended if you sit for long periods. Stand on one leg and use a chair or wall to assist with balance if needed. Bend your knee, bringing your heel toward your glute. Stand straight and breathe deeply for 20 to 30 seconds. Repeat on the other side.

Desk Plank: Stretch your hamstrings and lengthen your spine using this plank variation. Place your hands shoulder-width apart or wider on the edge of your desk. Walk your feet back until they are at least under your hips or your body creates a straight line from the head to the heels. Hold five to 10 breaths.

Chair Lunge: Strengthen the legs, glutes, hamstrings and quads. Using a chair or your desk as a support, step one foot forward, then the other foot back. Tighten your abs, then slowly lower yourself until the thigh of the front leg is parallel to the floor, or go as low as you can. Repeat five to 10 times on both legs.

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more.