Long hours of work can make you tired, stiff and uncomfortable. And sitting for most of the day at a desk or sitting down for hours puts a strain on the neck, shoulders, back and legs.
A few simple yoga poses can be an easy way to bring some movement back into the body after a demanding day. They don’t need expensive equipment or an advanced level of fitness and can be done at home after work.
Some gentle yoga poses can stretch commonly affected areas and promote relaxation after a long day, according to experts cited by Hindustan Times. But people shouldn’t try to stretch it out and should stop if a movement causes pain.
Related Articles
Why does the body hurt after work?
Sitting for a long period of time will limit movement and some muscles will be tight. Poor posture while working can also be painful, particularly around the neck, shoulders and back.
When the body is in a state of inactivity for long periods of time, a short break to move and stretch is key to breaking down that time of inactivity. Yoga is one way to do that with controlled movements and stretches.
The goal after a long day doesn’t have to be an intense workout. Slow to move, gentle poses could be an opportunity to move the body, focus on breathing and unwind.
Related Articles
The three poses presented in this report target different parts of the body that might feel particularly tense after spending hours at work.
Cat-Cow Pose For The Spine
A simple practice that shifts the spine between the two postures is cat-cow pose. And those who sit for the rest of the day do just that.
Put yourself on your hands and knees. Maintain your knees beneath your hips and your hands beneath your shoulders.
As you inhale, slightly raise your chest and tailbone and move your abdomen towards the floor. This creates the Cow position.
As you exhale, round your spine towards the ceiling and bring your chin towards your chest. This creates the Cat position.
You will continue to move slowly from one position to the other and synchronize movement with your breathing. The movement should be comfortable, not forced.
Child’s Pose to Relax And Stretch
Child’s Pose is a good way to wind down after work. It’s the body folded forward and sitting back towards the heels and allows for a gentle stretch.
Kneeling on the floor, bring your hips back to your heels and slowly lower your upper body forward.
If it’s comfortable, you can extend your arms forward or closer to your body. Rest your forehead on the floor if you can do so comfortably.
Hold in place as you take slow, steady breaths. If the whole position is uncomfortable, the pose can be changed.
A person with stiffness after sitting for much of the day may find a quiet transition between work and rest to work well in the pose.
Downward-Facing Dog for A Full-Body Stretch
Downward-Facing Dog is a normal yoga pose that involves the arms, shoulders, back, and legs. It can stretch more after sitting or working at a desk.
Starting on your hands and knees, put your hands firmly on the floor and gently lift your hips upwards and backwards.
You can keep your back long as you straighten your legs as much as feels comfortable. Your heels don’t have to touch the floor.
Keep your head relaxed between your arms and avoid applying pressure to your neck. Take a few breaths, and then slowly come back into a comfortable position.
If you don’t know the pose, you should focus on sticking to the comfortable position and do not try for a particular shape.
Keep The Routine Gentle
After work, you can throw the three positions into a quick evening practice. The goal is to ease the body after several hours of sitting or other repetitive work, not to push it.
Breathing is just as important. And breathing slowly and deliberately might help people to relax and not rush through the exercises.
It is also important to take regular movement breaks throughout the workday and to stretch regularly instead of waiting until the night (i.e., standing up, walking for a few minutes, changing position regularly) to reduce sitting in one position.
But people who have other physical limitations, or have been hurt very much, or have had to deal with other forms of pain or have already had a degree and are not ready to begin any new routine, should be aware of yoga poses and consult a professional.
Such simple things for otherwise healthy people are a quick and easy way to stretch and unwind at the end of a long day of work.
Comments 0