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Posture and Alignment

Take a Break From Your Computer

By March 30, 2014February 26th, 2015No Comments

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Many of us suffer from the familiar tension and discomfort of the upper back and neck from sitting at our computers many hours in a day. Here are 5 quick yoga-inspired stretches you can do to relieve this tension, and all you need is a wall!

Try each stretch once or twice through. Hold each posture for the length of 3 – 4 long, smooth breaths.

Some tips for body alignment with each stretch:

Top left:  position your hands just below shoulder height on the wall in front of you. Step back bending at the hips (not the low back) such that your hips stack above your feet and form approximately a 90 degree angle at your hips. Let your back relax and chest sink downwards until you feel a stretch along the side body, the underside of the arms/shoulders, and through your chest.  You will also notice a stretch in your hamstrings if you work on keeping your spine straight and bending only through your hips.

Top right: Stand sideways to the wall, approximately one foot away, and reach the arm closest to the wall behind you, placing your palm on the wall. Ensure that your arm is reaching back at shoulder height and lower your shoulder away from your ear on this side. Let your torso rotate a little towards the wall, but try to keep your hips and feet pointing forward. Find the place where you feel the stretch through the chest, shoulder, and the inner aspect of the arm. You can also rotate your head away from the outstretched arm for an additional neck stretch.

Bottom left: bring your toes of one foot to the baseboard and step back with other leg (around a leg length distance). Bend the front knee and press it into the wall. The back leg remains straight, the foot turns out slightly, and the heel is pressing towards the ground. Aim to rotate your pelvis so that both sides are parallel with the wall. Then reach the arm up on the same side as the back leg (you can let your other hand rest on your hip), and then gently lean your upper body towards the side of the bend knee. You will likely feel a stretch in the front of your hip (on the straight leg side), and along the side of your body that you are leaning away from.

Bottom middle: Stand tall and gently pull one hand behind your back towards the opposite hip. Let your shoulders relax away from your ears, and soften through the area of the neck and shoulders. Then tilt your head towards the same side that the hand that is being pulled. You may notice this stretch along the side of your neck and the front of your shoulder.

Bottom right: Clasp your hands behind your back and squeeze between your shoulder blades to open your chest and pull the front tips of your shoulders back. Then if your flexibility allows, work towards straightening your elbows and pulling the hands back away from your hips. This posture open the chest, arches your back, and stretches the fronts of your shoulders and arms.