How about a movement break??
Like many, I’ve found myself working at a desk and over a computer more than I ever have in the past. And, although I really love what I’m doing — so much so that I can get lost in it for hours without taking a break — I also know that my body + my brain don’t really dig all the sitting… And I’ve got to really remind myself to stop and take some movement breaks!
Enter Yoga for Humans that work at desks…
While it doesn’t have to be a long break, every hour or so, make a point to get up from your desk and get your body moving. Not only will this help increase circulation to invigorate your body and your brain (which could potentially lead to more efficient work, yea?), but it’ll also help to get your energy and creativity flowing while also counteracting the negative effects of sitting for too long, like achey joints and a fussy low back.
And it also doesn’t have to be yoga, just move in anyway that feels good for you! But if you’re curious, here’s an easy MFR technique + 3 yoga poses that you can do at your desk (in under 5 minutes) for a little movement break. Save to repeat, share with friends that might enjoy it, and, as always, let me know how it goes >>>
ONE: MFR for Forearms (Wrist Flexors, Extensors, and Brachioradialis)
With your palm face down, use the 4 fingers and the thumb (in a C shape) of the opposite hand to add some compression to the wrist extensors (the hairy side of the forearm) and the wrist flexors (the less hairy side of the forearm). Maintain a gently compression/squeeze as you move your wrist around through flexion + extension + circles. You can also explore just wiggling the fingers.
We’ll use this same technique to work into brachioradialis (a muscle that flexes the elbow and helps pronate/supinate the forearm), by turning the thumb of the arm you’re working on to point up towards the ceiling (as pictured). From there, you can locate brachioradialis by finding the tissue just below the elbow crease… It’s quite often tender.
TWO: T-Spine Twist in Chair
Depending on your chair, you can either sit sideways (like I am in the photo) or just sit at the edge of your chair… Either way, take a breath in to sit up tall, and on your breath out think about rotating your sternum/heart towards the right. Be mindful that you’re keeping your knees in line (to keep your hips in line) and also aiming to keep the belly button pointing forward so that the twist is happening more in the mid-back and less in the low back. Stay for a few deep breaths, then switch sides.
THREE: Standing Figure-4s
Come to stand (with your hands on your desk or chair for balance) and cross your right ankle over your left knee. Slowly lower into a squat, until you feel a gentle stretch through the outer hip of the leg that’s crossed. Stay for a few deep breaths, then press through the standing foot to come back up to standing and switch sides.
FOUR: Downdog at Wall
Stand facing a wall. Place your hands on the wall at shoulder’s height and shoulder’s width apart. Firmly press your hands into the wall as you take a step or 2 back with your feet. Keep pressing your hands into the wall as you lean your hips back and drop your heart and head between your arms. Think about reaching your hands and hips apart to decompress your spine, stretching through the shoulders, chest, hips and back. Stay for a few deep breaths, then slowly walk your feet in to come back up to stand. Pause for a moment to notice how you feel before returning to your work.
