Here is a quick sequence to do when you are working on a computer. This mini movement break can make a world of a difference to how you feel at the end of your day. The sequence is to release parts of the body that are “tight” due to sitting and also poor posture when seated in a chair for extended periods of time. No matter what, try to stand up and walk around your room as much as possible. A trick that I use is to stand when talking on the phone. If you find yourself wrapped in work and forgetting a break, set a timer on your cell phone every 20 minutes. Enjoy and find movement breaks whenever possible.
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Chest expansion
Interlace fingers behind your back and focus on squeezing your shoulder blades together. This creates space across the front of your chest near the collarbones.
Desk Downward Facing Dog
Place hands on the desk and roll your chair back till you feel your arms and spine elongate. This opens up the back line of the body and feels amazing on the shoulders.
Side body (lateral) release
For stability place your forearm on the desk. Create a lengthening to your side body by leaning over slightly. Ground into both sit bones as you do so. Your arm can extend straight and arch overhead or use this version with the hand gently behind the head.
Hip and Twist
Combo move to be done on both sides. Figure 4 hip opening stretch with the legs as you take a twist (without forcing) towards the foot. The ankle of one leg lands on the opposite thigh, just above the knee. This gives an external rotation to the hip.
Calf Stretch
The calf muscles get short and tight due to sitting all day. This helps to release some tension in that area. I am showing using the leg of the chair to rest the top of the foot as the heel stays on the ground. If this is not possible with your chair, then roll a towel or blanket to get the same effect. (front of foot on blanket and heel on ground)
Quad Release aka Desk Dancer Pose
Don’t worry if you cannot grab the ankle, this can be done dynamically in which you stand with chair or desk support and you kick heel towards glute back and forth. Releasing tension in hip flexors group which includes the quad muscle. I am showing using a padded chair seat to rest my knee and holding onto the desk for stability.