Week 9 Learning Challenge: DESKERCISE

 

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I sit at my desk all day, everyday. I try to get up, and move around, but I find that I'm lacking in steps and movement throughout my day. I tried these exercises and they were really nice. The reverse prayer hit all my back muscles in just the right way. Try them out!

 

Shoulder Rolls (2 minutes)

• Sitting upright, lift your right shoulder to your ear. Slowly roll your shoulder around and back, dropping it away from your ear.
• Lift your left shoulder to your ear. Slowly roll your shoulder around and back, dropping it away from your ear.
• Continue these rolls three more times, alternating right and left.
• Lift both shoulders up to your ears and hold for a breath. Release them, slowly rolling your shoulders around and back, dropping them away from your ear. Repeat five times and then relax your shoulders.

 

Open Chest Stretch (1 minute)

• Sit near the edge of your chair and interlace your fingers behind you, palms together and facing your back.
• Lean forward slightly, lifting your arms so that you feel the stretch in your chest.
• Inhale slowly, lifting your chest.
• Exhale and relax your shoulders away from your ears.
• Hold for 10 to 15 breaths.
• Slowly release your hands and return them to your sides.

 

Chair Twist (2 minutes)

• Sit near the edge of the chair, but turn your thighs toward the right side of the chair so that you are sitting diagonally. If you have an armrest on the side of your chair, bring your thighs as close to it as possible.
• Move your arm to the back of the chair on the opposite side, taking hold of the chair back with your right hand. With your left hand, take hold of your right knee or armrest.
• Breathe deeply, focusing on lengthening your spine.
• Twist to the right, pressing your right hand against the back of the chair to deepen the stretch. Focus on drawing your shoulder blades down.
• Breathe deeply, completely filling and emptying your lungs. Hold the pose for 10 to 15 breaths.
• Return to the center.
• Repeat on your left side.

 

 Reverse Prayer Pose (2 minutes)

• Sit near the edge of your chair. Reach your arms around behind you and bring your palms together, fingertips pointing down.
• Rotate your wrists and turn your fingertips in toward your spine until your fingertips are pointing up.
• Slide your palms back together in prayer position.
• Use one hand to help pull the other hand up further on your back, to a comfortable spot. Be sure your shoulders are straight, not rounded.
• Press the outside edges of your palms lightly into your back. Press your palms together gently.
• Press your feet into the floor.
• Breathe deeply, completely filling and emptying your lungs. Hold the pose for 10 to 15 breaths.
• Exhale and release your arms.