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Yoga for the neck and shoulders that you can do at work



Your seated job can strain your neck and shoulders. It can contribute to severe neck and shoulder pain. Neck pain is a common disease today due to the office environment. Sitting on your computer or laptop all day increases the tension on the neck and shoulders. Regular yoga and exercise is the only way to relax your muscles. However, with your busy schedule, you can not exercise regularly, which is what your neck and shoulder are suffering from. In such a situation, you need to try simple and fast yoga exercises to reduce the adverse effect of sitting all day long. Here are some simple yoga exercises that you can do on your own desk to relax your neck and shoulder muscles.

Cervical Rotation

Moving your neck slowly in a circular pattern can increase the movement of the neck muscles in all directions. Sit directly on your chair and slowly move your neck in a circular motion. Repeat this at least three times clockwise and counterclockwise. Take a deep breath during the exercise. You can repeat this exercise twice a day.

Also read: Yoga Asanas for Full Body Pain Relief

Shoulder to Shoulder

It is another exercise to stretch the neck and shoulder muscles. All you have to do is try to touch your right ear on your right shoulder while you're sitting. Repeat the same for the left ear. Perform at least five repetitions twice a day for each side.

Seated lateral stretch

Seated lateral stretch moves your entire upper body and relaxes all affected muscles. Sit straight on the chair for a seated lateral stretch and stretch your right arm upwards. Now move your upper body to the left side. Stretch your arm and upper body as much as possible. Repeat the same with your left arm. Repeat this three times for both arms.

Arm Rotation

The arm rotation puts strain on your shoulder muscles. It also helps to release the tension from the arms. While you're sitting, touch your shoulders with your respective hands. Now move both arms in the same movement. Move your arms ten times clockwise and counterclockwise. Repeat this exercise twice a day.

Read also: 8 Reasons Why You Should Do Yoga Daily

Seated Tadasana

Raise both hands straight over your shoulders. Stretch your arms and fingers as far as possible. Hold the position for a few seconds and return to the starting position. Perform at least four repetitions of the same. You can perform this asana both standing and sitting. Take a deep breath through the exercise.

Other ways to counteract the side-effects of the whole day are:

  • Stand at regular intervals
  • Take a walk after lunch
  • Walk during a telephone conversation

Read more articles about yoga.

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