Working a desk job, or sitting all day and staring at a computer, is not only destroying your back and spine, but also your health. Sitting for too long can cause bad posture, a hunched and inflexible back, strained neck and shoulder muscles, tilted pelvic placement, lower back pain, etc.
Luckily, there are some yoga poses you can do to reverse the detrimental effects caused by your prolonged sitting. Take a mat, follow the instructions, and hold each pose for half a minute.
1. The Forward Fold
With this pose, you will stretch out your spine and crack open those hard and compressed areas of your back which happen if you tend to sit without supporting your back.
Method
Start in an upright position, and stretch your arms up toward the ceiling. Slowly fold your upper body forward to allow your fingers touch your toes, or the mat. Inhale to extend your chest, and thus lengthen the spine. Do this with straight legs, not bending the knees as much as possible.
Advantages
This pose reduces the stress the spine puts on the stomach, so it’s a great back stretch that relaxes the back.
2. The Downward-Facing Dog
This stretch will tone your abs and back muscles, as well as strengthen your spine alignment. People who’re always seated usually have misaligned spine, so this pose is an ideal for their back.
Method
Start in a forward fold pose, and slowly walk your hands toward the end of the mat to ensure your hands are well stretched. Relax your upper back and distribute your weight evenly across both hands. Remember to breathe.
Advantages
The Down Dog pose relieves upper and lower back pain, and strengthens the muscles in those areas.
3. The Cobra
Thanks to this pose, your spinal movements will be as fluid as those of cobra. This stretch targets the tight and stressed back muscles, eliminating the annoying pain felt in this area.
Method
Lie on your stomach and place your palms firmly on the mat as you’re preparing to do a push up. Then, slowly raise your upper body, open your chest and look in front of you.
Advantages
Besides relieving your lower back pain, this pose also targets your abdominal muscles.
4. The Bow Pose
This pose will loosen up your constricted neck muscles which result from sitting hunched over your computer.
Method
Lie on the stomach, extend your arms backward and your legs forward. Hold the tips of your feet and pull your upper body upward.
Advantages
The Bow Pose relieves the neck tension and stimulates the fluidity of your neck muscles. It’s also great for your upper body posture.
5. The Sphinx
This stretch will take a load off the lower half of your spine.
Method
Start by lying on your stomach, and stretch your arms forward. Place your elbows right below the shoulders and slowly lift your upper body, supporting on your forearms.
Advantages
This yoga pose relieves lower back pain, and properly aligns the spine.
Via Elite Daily
