Office yoga, Simple exercises for behind your desk

A great little routine that you can do at your desk to prevent your body from becoming stiff and painful after doing too much computer work. 

by Myrthe Wieler

Before you start, make sure you are sitting nice and straight in your seat with your feet firmly planted on the ground.

1. Sit back in your chair and begin by rotating your ankles. A great way to do this is to draw the letters of the alphabet with your toes. This encourages movement not only of the ankle but of all the muscles, connective tissue and joints in the whole foot. You don’t have to do the whole alphabet if you are stuck for time!

2. Sit at the edge of your seat and stretch one leg out in front of you. Point your toes towards you and lean forward slightly. You should feel a nice stretch all along the back of your leg. Repeat on the other side.

3. Sit at the edge of your seat and place your right ankle over your left knee. Let the right knee fall out as much as possible. If this is comfortable, start to lean forward slightly, keeping your back straight.
 
4. Clasp your hands behind your back, palms upwards and push down. Open up your chest and allow your shoulders to roll back.

5. Clasp your hands in front of your body, palms facing away from you - arms at a right angle from your body. Allow your upper back to curl slightly, pushing your hands away from you, feeling a stretch between your shoulder blades.

6. Bring the clasped arms up over your head. Pushing up to the sky. Palms facing upwards.

7. Arms still in this position hold your left wrist with your right hand and pull. Allowing your body to bend to the right. Repeat on the other side.

8. Roll your shoulders clockwise x 10 and anti-clockwise x 10

9. Hold right arm out in front of you, point your fingers down to the floor. Feel the stretch along your forearm. Now point to the ceiling. Repeat on the left.

10. Write the alphabet with your hands. Not just one finger but all of them to encourage the movement of the whole wrist.

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