6 Yoga Stretches You Can Do at Your Desk

Stretching anywhere can help to reduce muscle and ligament tension, relieve stress, and reduce pain in the neck, back, and wrists. But with these yoga exercises you can do right at your desk, you can increase concentration, productivity, and efficiency while you’re at work. And if you sit at a desk all day, it’s always a good idea to move regularly to enhance your circulation and relieve stress.

Related: Is Sitting as Bad for Our Health as Smoking?

Seated cat/cow 

Begin seated with a tall spine and feet planted on the floor. Holding your knees with your hands, pull your navel to your spine and round your back. Reverse the movement by pushing your navel forward, lifting your chest, and reaching your head back to create an arch in your back. Repeat 8 to 10 times. 

Side stretch

Seated on your chair, reach one arm up and plant the other hand on your chair. Elongate your spine while gently reaching over to the opposite side. Hold for 5 to 10 seconds and repeat on the other side.

Seated twist

Sitting tall in the middle of your chair, reach one hand over and grasp the opposite knee. Reach the other hand to the back of your chair. Pull against your knee while twisting. Hold for 15 to 30 seconds and repeat on the other side. 

Seated lunge

Turn so that one sit bone is on the chair and the other is hanging off. Plant the inside foot with the knee bent at 90 degrees and slide the outside foot back as far as you can. Sit up tall and push your tailbone down toward the chair. Hold for 15 to 30 seconds and repeat on the other side. 

Chest opener

Sitting toward the edge of your chair, reach both hands back and grasp each side of the back rest. Push your chest forward and up while pulling your shoulder blades back. Hold 20 to 30 seconds. 

Hip stretch

Sit toward the edge of your chair with your spine tall and knees at 90 degrees. Lift one leg, placing the ankle on top of the opposite knee. Hold for 15 to 30 seconds and repeat on the other side.

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