Sitting all day wreaks havoc on your body. These 10 chair yoga stretches take 5 minutes, require no equipment, and can be done without leaving your desk.
Upper Body
1. Seated Cat-Cow: Hands on knees. Inhale, arch your back, look up. Exhale, round your spine, tuck chin. Repeat 5 times. Relieves back tension.
2. Neck Rolls: Slowly circle your head 5 times each direction. Releases neck stiffness from screen time.
3. Eagle Arms: Cross right arm over left, intertwine forearms, press palms together. Hold 30 seconds each side. Opens upper back and shoulders.
4. Seated Spinal Twist: Place right hand on left knee, twist left. Hold 30 seconds each side. Decompresses the spine.
Lower Body
5. Seated Figure Four: Cross right ankle over left knee. Lean forward gently. Hold 30 seconds each side. Opens tight hips.
6. Seated Forward Fold: Feet flat on floor, fold forward from hips, let arms hang. Stretches lower back and hamstrings.
- 7. Ankle Circles: 10 each direction, each foot
- 8. Knee-to-Chest Hug: Relieves lower back pressure
- 9. Seated Pigeon: Deep hip stretch
- 10. Wrist Stretches: Essential for keyboard workers
Set a reminder every 2 hours. Your body will thank you.
