Office Yoga Tips

One of the challenges of telecommuting is being stuck sitting at a desk, in front of a computer screen all day long.  Experts recommend that you get up and take a break at least once an hour because too much time parked in front of your computer can lead to neck, back, and shoulder pain.

So let Zaplee’s internet-based phone services pick up your calls for a few minutes while you get up and stretch.  Try these office yoga tips to stay comfortable through the daily grind:

1.  The first and most important thing to do is to make sure that all of your furniture and equipment is placed at the proper height and location.  Your feet should be resting comfortably on the floor when you sit at your desk, and your computer monitor should be positioned so that you aren’t straining your neck to see it.  Spend a little time making adjustments so that everything you need is placed comfortably.

2.  Now, stop and try these office yoga tips at least once an hour.  Start with arm raises.  Stand with your feet shoulder width apart.

Take a deep breath in and raise your arms above your head, lifting all the way through your body.  Exhale and sweep your arms back down to your sides.  Repeat this action several times.

3.  Next, try tadasana, also known as the mountain pose.  Stand with your feet shoulder width apart. 

Inhale and roll your shoulders up and back, keeping your head back.  Exhale and repeat this motion several times. This easy exercise is great for maintaining good posture.

4.  The standing crescent will open up your chest and rib cage. Begin by standing with your feet spread evenly with your hips.

Tighten your leg and abdominal muscles.  Inhale and stretch your right arm up and over your head, reaching toward your left side.  You should feel the stretch all the way from your abs through your rib cage.  Switch sides and repeat, stretching your left arm toward your right side.

5.  Neck tension is a very common problem for anyone who spends much time at a computer. 

Eagle arms will relieve that tension and keep you comfortable at your desk.  Start by standing with your feet hip width apart.  Raise your arms out to your sides with your palms up.  Cross your arms in front of you, like you’re giving yourself a hug.  Release, then cross your arms in front of you with the backs of your hands against each other.

Follow these easy steps, and you’ll find that you feel much more relaxed and comfortable at the end of your work day.