Nodding Yes Neck Stretch

Long periods of staring at one focal point, while concentrating on mental work can create tension in the entire neck. In addition, people who work at the computer using a mouse, fingerpad or even texting repeat small movements in the arm and hand using the fine motor muscles. The next two poses help releases tension and move energy throughout the neck, arm and fingers.

• Bring the right ear to the right shoulder and extend the left arm out to create a straight diagonal line of energy. Inhale.
• Exhale and tilt the head gently forward and down toward the right armpit.
• Inhale and tilt the head backward and up toward the ceiling.
• Repeat this nodding movement several times, or hold and breathe into the tightest areas.

Nodding Yes Neck Stretch with Closed Fists

Use this stretch to release tension across the neck and arm to create a long line from ear to fingertips. Take deep breaths and gentle releasing movements to help to free up space and increase energy flow.

• Clench the fingers and then open them wide. Repeat several times with palms up and palms down.

Seated Spinal Energizer, Side

The next 3 poses will help you take a few minutes to move the spine in all its natural directions and help relieve back tension. These movements will lengthen the back and increase energy flow.

• Sit up tall with feet flat on the floor.
• Place the left hand on the seat or arm rest, and raise the right arm up.
• Inhale and reach the right arm high to the ceiling, exhale and bend to the left, right arm over the right ear.
• Inhale and lift the right arm up and place the right hand on the seat or arm rest, exhale and bend to the right with the left arm over the right ear.
• Repeat back and forth, flowing with the breath.

Seated Spinal Energizer, Diagonal

People with back limitations or spinal mobility restrictions can eliminate the arm movements and simply do a gentle 4-movement stretch: side bends and seated cat/cow.

• Place the left hand on the seat and reach the right arm diagonally across the body.
• Tuck the chin and round the shoulders to feel the stretch across the back shoulder and low back. 
• Hold and breathe several breaths.
• Repeat on the other side.

Seated Spinal Energizer, Forward

• Sit up tall with feet flat on the floor.
• Interlace the fingers in front and reach the arms straight forward.
• Keep pressing your knuckles forward while rounding the shoulders and tucking the chin down.
• Bring awareness to your upper back, broaden and breathe several times into that area to stretch and release tension.
• Release and rest the hands on the thighs. Feel yourself tall, strong and energized!

Seated Half Pigeon

People with hip mobility limitations can cross the legs at the ankle rather than lifting it up to the knee.  A gentle movement of the hip joint to the range of motion that is comfortable will be safe and supportive.

• Place the right ankle on top of the left knee, keeping the right ankle flexed and engaged.
• Put both hands on the right shin and gently tilt forward, keeping the spine long.
• Hold the deeper hip opening and low back stretch.  Take 3 or 4 long deep breaths.
• Repeat on the other side.

Rock the Baby Hip Opener

The next 2 poses will help to stretch the low back muscles horizontally and release tension in the piriformis muscle. Low back pain and tension can be aggravated by tight hip muscles. Desk workers often sit for extended periods of time- creating hip joints with less mobility and flexibility. This is a stealth pose- you can do at the conference table and no one will even know!

• Sit up tall with the feet flat on the floor
• Place the right ankle on top of the left knee, keeping the right ankle flexed and engaged.
• Place the right hand under the right knee and the left hand under the left foot.
• Gently rock the right leg up and down, then side to side.
• Take the movement to the range of movement that feels like a good stretch, but no further.
• Repeat on the other side