Om at your desk! Part one: Spine

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How about incorporating some stretches into your busy working day? If you sit at your desk, in front of your computer for long hours, it is important that you take regular stretching breaks to avid chronic back pain. Before you start your stretching routine, take a moment and notice how your posture is. Are you slouching in your seat? Are your shoulders peaking up to your ears? Whether the answer is yes or no. Try the following spinal stretches at your desk without even moving out of your seat:

What You'll Need

  • Chair

What You'll Do

  • Seated Cat-Caw: Sit with your back straight. Place your hands on your knees. As you inhale, reach your chest forward, arching your back and shoulders away from ears. Tilt your head up towards the ceiling. As you exhale, round your spine, tuck your chin, and look down towards your belly.
  • Seated Spinal Twists: Sit up straight and inhale. With your feet flat on the floor, exhale as you twist your shoulders and torso to one side, holding the back of your chair. Stay twisted for 3-5 breaths. Feel your spine lengthen as you inhale and twisting deeper as you exhale. Repeat on the other side.
  • Seated Back-bend: sit at the edge of your seat. Reach you hands behind you grasping the back of your chair. Push your chest forward and look up or drop your head back. Take 3-5 breaths.
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