Simple Seated Stretches To Boost Energy
Everyone knows that sitting for long periods of time is bad for your body and your mind. Getting the blood flowing helps you stay fresh with creativity, boosts energy and helps your body work more efficiently. Many of us don’t have the opportunity to get up and move around as often as we should. And some of us are wheelchair bound, or have injuries that have us temporarily unable to be more mobile. Here are a few simple stretches you can do while sitting to improve your mind and body.
Seated Twist
Sitting in your chair while keeping a long, tall spine, place your right hand on the outside of your left knee. Use that hand as leverage to twist to your left, and place your left hand as far to the right as possible to have something to hang onto while you twist. Now join it with your breath. Exhale as you move into your twist, inhale as you ease off. Repeat on the other side. Repeat each side 2-3 times.
| Chest/Shoulder Opener Sitting on the edge of your chair, clasp your hands behind your back, opening up your chest and shoulders. Inhale/exhale several times, noticing that when you inhale your stretch increases. Release and repeat 2-3 times. |  |
Eagle Arms
Sitting at the computer all day can do a number on your shoulders and upper back. This may help. While sitting, reach your arms straight out in front of you, keeping them parallel with your shoulders and shoulder-distance apart. Bend the left arm upward and sweep the right arm under it. Wrap your right arm around the left until you are able to grab the outside edge of the left arm or until you are able to clasp your palms together.
Lift the elbows away towards the ceiling and pull your hands away from your face. Turn your head side-to-side. Repeat on the other side.
This will stretch the muscles under the shoulder blades, the upper back, shoulders, and neck. Hold each side for approximately 8 to 10 breaths.
Sitting at the computer all day can do a number on your shoulders and upper back. This may help. While sitting, reach your arms straight out in front of you, keeping them parallel with your shoulders and shoulder-distance apart. Bend the left arm upward and sweep the right arm under it. Wrap your right arm around the left until you are able to grab the outside edge of the left arm or until you are able to clasp your palms together.
Lift the elbows away towards the ceiling and pull your hands away from your face. Turn your head side-to-side. Repeat on the other side.
This will stretch the muscles under the shoulder blades, the upper back, shoulders, and neck. Hold each side for approximately 8 to 10 breaths.
Seated Forward Bend
Purpose: Stretches and lengthens the entire spine
Sit upright in a chair, keeping your spine straight and holding your head erect.
Place your palms in your lap and relax your shoulders and arms.
Place your feet hip width apart. If this is not comfortable, you can place your feet farther apart, however, if you do so turn your toes slightly towards one another.
Inhale while leaning forward over your thighs. Allow your hands to dangle on either side of your feet, keeping your shoulders relaxed and your neck elongated.
Breathe deeply into your lower back, holding this stretch for 20 to 30 seconds.
Sit up slowly.
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