If your day job requires you to sit at a desk all day long (unless you have one of those cool stand-up desks), then you’re probably familiar with the extreme tenseness and soreness that could plague your hips, lower back and shoulders.

Instead of experiencing this hassle at the end of the day, there is a way that you can leave work tension-free and invigorated.

The answer to that is office yoga.

Office yoga is a concept that inspired an UK office furniture company to come up with five yoga poses; from the Chair Cat Cow Stretch to the Seated Double Hamstring, which reduces lower back pain and stress while at work.

As taking breaks at work is vital, according to Medical Daily, “yoga is seen as one of the most effective ways for employees to relieve stress and even become more refreshed and focused”.

Not quite sure what the Chair Cat and that other animal name that you cannot remember stretch involve?

The Chair Cat Cow stretch involves some deep breathing exercises- inhaling and exhaling from your chair.

What benefits could this stretch with the weird name, offer? It can help lower stress-related back pain, strengthens your spine, neck and improves your posture and balance.

How to do the Chair Cat Cow Stretch?

‘When you inhale, you should arch your back, look up, push your belly forward and shoulders backward. 

To exhale, you should round your spine, bring your shoulders forward, and look downward to get into the cat position. You can continue moving between cow and cat inhalations and exhalations for five breaths.’

By sitting for too long, it can also lead to the development of sciatica- ‘pain which radiates along the sciatic nerve, which runs down one or both legs from the lower back.’

A condition that usually affects only one side of the body, which is where the Double Seated Hamstring stretch could come in handy; and could improve blood flow and ease leg tightness.

How to do the Double Seated Hamstring?

‘This pose requires you to sit near the edge of the chair and place your feet on the floor. Then, take a towel around the balls of your feet, lengthen your back, and lift your sternum from the hip crease and lean forward. Remember; only go as far forward as you can with your back and knees straight to prevent muscle strains.’

 

Sources: Medical Daily