Gruninger: S-T-R-E-T-C-H At Your Desk

By JACCI GRUNINGER, MS, C-IAYT, ERYT500
Los Alamos

Ever feel tight after sitting at your desk?

In a future column, I’ll write about why sitting is so bad for us, but until then read on to learn what you can do at your desk to alleviate some of that sitting tightness.

Do what you can when you can. Your body will thank you whether you do all the movements or just some. (One way to remember to stop and stretch is to set an alarm every 20-45 minutes as a reminder).

Sitting at a desk can cause tight shoulders, cranky neck, back pain and tight hip flexors to name a few discomforts.

Thank goodness for standing desks although standing in one position also has its downsides. Best to do a combination of standing, sitting and moving while at work!

Try a few of these stretches:

Hip Flexor & Quad Opener


Stand with your right hip to the side of your desk or chair.
Place your hand on the desk or chair for support.
Lift your right foot toward your buttocks and hold onto it with your right hand.
Keep your knees together and your right knee pointing down.
Lift tall through your spine.
Take 6-10 breaths and then release.
Pause and then repeat on the other side.

Chest Opener


Sit at the front end of the chair (lock the wheels or use a wheeless chair).
Hold onto the sides of the chair.
Inhale and draw your elbows back while lifting your sternum. Feel your shoulder blades come together and down; gently open the front of the throat (don’t throw your head back). Breathe here for 2-3 breaths.
Exhale and return to neutral.
Repeat 6-10 times.

Mid-Back (Thoracic) Release


Sit with your elbows on your desk, hands clasped together.
Press your elbows and hands lightly into the desk.
Inhale an “pull” the chest forward and through your hands; pause for a breath
Exhale and “round your spine dropping your chin into your chest.
Repeat 6-10 times.

Wrist Stretch


Stand near the edge of your desk.
Place your hands flat on your desk with your fingers pointing away from you as best you can.
Pause here for 6-10 breaths.
Slowly circle your torso in one direction stretching through your wrists. Circle the other direction.
Release and shake the hands out.

Windshield Wiper Legs (Hip & Inner Thigh Opener)


Sit on the edge of your chair (wheels locked) holding on to the seat of the chair.
Inhale and open your legs wide, rolling onto the sides of your feet.
Exhale and bring the knees together.
Repeat for 6-10 breaths.

Seated 4 Stretch (Outer Thigh and Hip Opener)


Sit tall in the middle of your chair.
Place your right ankle on your left thigh near your knee.
Lightly flex your right foot.
This may be enough stretch or hinge forward with a flat back to deepen the stretch.
Stay here for 6-10 breaths.
Repeat on the other side

Forward Fold (Spine Release)


Sit tall in the middle of your chair.
Exhale and start to roll down over your legs.
Let your arms hang or wrap them around your legs.
Release your head by drawing your chin toward your throat.
Stay here for 6-10 breaths.
Either roll up SLOWLY or bring your hands to your thighs, look up, straighten your back and come up with a flat back.
Repeat 2-3 times.

It’s also a good idea to get up and walk around to lengthen your hip flexors. Choose one or do them all. The goal is to just move.

Jacci Gruninger is a Certified Yoga Therapist and Thai Yoga Massage Therapist. She has been teaching for more than two decades and spent 12 of those years training yoga teachers for the Pranakriya School of Yoga Healing Arts. She regularly helps clients manage the ups and downs of life with yoga, meditation, breathwork and bodywork.Her Yoga Therapy Center is at 190 Central Park Square #212. For her in person and online teaching schedule and information on her other services, visit her website at www.yogawithjacci.

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