12 Yoga Poses to Relieve Muscle Aches for Office Workers Who Sit for Long Periods - Do This Now!
Office workers spend all day sitting at their desks. After work, aches and pains often appear. But don't worry! These yoga poses will take care of your body for you. One of the most common ailments among office workers is muscle aches and pains. Sitting in front of a computer for hours on end takes its toll, especially if you work overtime. Believe me, as soon as you get up from your desk, those aches and pains will come from nowhere. But what you will know is that your body is very tired.
We understand. That's why we're suggesting yoga poses for office workers to try to relieve aches and pains, especially back pain. Let's get started!
1. Upward-Facing Dog This simple yoga pose helps relieve stress, reduce headaches, and stretches the back, legs, arms, and wrists. No wonder it's perfect for office workers who spend all day in front of a computer.How to Practice - Lie on your stomach, hands shoulder-width apart, legs extended. - Push up, using your toes for support. Keep your legs off the ground, lift your head, and straighten your arms. - Hold for 20-30 seconds, return to starting position, and repeat as needed.
2. Forward Bend This pose helps reduce stress, alleviate depression, and stretch the back, shoulders, and thighs.How to Practice - Sit with your back straight, legs spread in a circle, soles of the feet touching. - Bend forward, touching your forehead to the floor, arms extended forward. - Hold for 10 seconds, repeat 5-10 times.
3. Plow Pose This yoga pose helps relieve stress, relax the mind, and stretch the back, shoulders, neck, and hamstrings. However, it should be performed carefully, preferably near a wall for support.How to Practice - Begin by lying on your back in Corpse Pose. - Inhale through your nose, palms facing down, buttocks and hips on the floor. As you exhale, draw your knees towards your head, bending them, and lift your knees to your chest. - Inhale again. As you inhale, straighten your legs until they are perpendicular to the floor. You can use your hands to help push your back against the floor. - Extend both legs over your head until your knees are straight and your legs are parallel to the floor. - Bend your torso, extend both legs over your head, and try to touch your toes to the floor on the other side. If this is difficult, keep your legs straight and parallel to the floor. - Breathe in and out slowly, hold for 20-30 seconds. If you are experienced, you can hold for 3-4 minutes. Then return to Corpse Pose.
4. Child Pose Child's Pose stretches muscles and increases flexibility in the hips, thighs, and ankles. It also helps relieve pain in the back and neck. However, pregnant women, those with knee or hamstring pain, or those with diarrhea should avoid this pose.How to Practice - Kneel with your feet together, extending your toes and ankles backward. Sit on your heels. - Exhale and bend forward, resting your forehead on the floor. Keep your neck straight, not tilted to either side. Your buttocks should be on your heels; if this is uncomfortable, lift your buttocks slightly. - Extend your arms above your head as much as possible, then press your palms against the floor, or loosely clench your fists and turn your hands upward. Extend your arms towards your toes as much as possible. Hold for 30 seconds, then release.
5. Reclining Twist This pose helps relax the muscles in the back and lower back.How to Practice - Start in Corpse Pose. - Bend both knees. Use your left hand to touch the outside of your right knee. - Use your left hand to push both knees down, then release.
6. Spinal Twist This helps twist the spine, relaxing the spinal nerves and relieving tension in the back muscles. It also reduces injuries to the lower back, hips, back muscles, and prevents hunchback due to spinal compression and poor posture.How to Practice - Sit with your left leg extended, foot flat on the floor. Place your right foot over your left knee, back straight. - Inhale, raise your left arm above your head. - Exhale, your left arm crosses your right knee and reaches for the outside of your right foot (if you can't reach, hug your right knee to your chest). - Inhale, bring your right arm in front. - Exhale, twist to the right, placing your right hand behind you. Twist your waist as much as possible, keeping your back straight, looking over your shoulder. Focus on deep, slow breaths. Hold for a moment. - Inhale, bring your right arm back to the front. - Exhale, lower your arms, then switch sides. Repeat 1-6 times.
7. Cow Pose Increases spinal flexibility, relieves shoulder tension, and stimulates abdominal organs.How to Practice - Kneel, knees shoulder-width apart. - Hands shoulder-width apart, arms straight. - Lift your head, arch your back as much as possible, hold the pose. - Lower your head until your chin touches your chest, and arch your back as much as possible. - Then exhale, press your abdomen towards your navel, and bend your back. Look at the ceiling (only the torso should move in this pose).
8. Bridge Pose This pose feels very relaxing because it stretches almost every part of the body.How to Practice - Start by lying on your back, back flat on the floor. - Bend your knees, feet hip-width apart, arms by your sides. - Slowly lift your hips until your buttocks are level with your knees. Lift your chest above your shoulders (if you find it difficult to support yourself, move your feet slightly closer to your body). - Then inhale and hold your breath for a moment, then exhale before returning to a relaxed position.
9. Bow Pose This pose stretches the back, lower back, arms, and legs. It's perfect for those who sit all day and need to relieve muscle tension.How to Practice - Lie on your stomach, feet slightly apart, face down, forehead on the floor. - Bend your knees. Your left hand grasps your left ankle, and your right hand grasps your right ankle. - Inhale, and lift your torso and head, using your hands to pull your ankles to lift your knees and thighs off the floor. - Once your legs are lifted as high as possible, squeeze your knees and toes together as much as possible. Hold this pose for 30 seconds. - Release the pose.
10. Standing Forward Bend Helps reduce stress and depression, and can alleviate tension headaches.How to Practice - Stand with your feet together, heels and toes shoulder-width apart. - Exhale, bend forward until your palms touch the floor in front of your toes, or you can place your palms behind your feet. Hold for a while. - Inhale and bend your head as much as possible. When you exhale, release the pose slightly. Hold this pose for 30 seconds to 1 minute, then release.
11. Wide-Legged Forward Bend You shouldn't miss this pose! It stretches the hamstrings and back muscles, relieves back pain, calms the mind, and improves blood circulation, leading to radiant skin with regular practice.How to Practice - Stand with your legs about 1 meter apart. Raise your hands to your waist and arch your back. - Bend down, keeping your upper body parallel to the floor, and place your hands on the floor between your legs. Your knees should remain straight. - Look up at the ceiling, then slowly spread your legs further apart and bend your elbows, resting your head on the floor between your feet. Put your weight on your feet, keeping your hands, feet, and head in the same plane. - Hold for 30 seconds - 1 minute, then release.
12. Warrior Pose This pose stretches the tendons, back, shoulders, and ankles, relieving back, shoulder, neck, lower back, knee, calf, and ankle pain. It also reduces hip fat and allows for deeper breathing.How to Practice - Stand straight, feet together, torso straight. Inhale gently and slowly. - Step one leg back, keeping a comfortable distance between your feet. Raise both arms above your head. Try to keep your arms close to your ears; this will keep your arms straight, lift your chest, and you’ll feel tension in your chest. - Bend your right knee, turning your left foot slightly forward to align with your right foot (approximately 45 degrees). - Shift your weight to the front of your body, but keep your upper body straight. Exhale slowly and deeply. - Your right knee should be bent at a right angle or slightly wider. If done correctly, you will feel tension in your right thigh, making your leg tighter. - Your left leg should be straight, and your left heel should be flat on the floor. - To return to the starting position, straighten your right knee, lower both arms to your sides, and bring your left foot back to its original position. - Repeat, switching legs.
Thanks tokapook.com
2023-09-25