Stretch and Ease
Author: Maharishi Ayurveda Date Posted:9 October 2017
Recently I have been sitting for sustained periods at my computer and to no surprise noticed stiffness in my shoulder and skull with some head pressure. Sound familiar to you?
Our bodies are wonderfully flexible and I was reminded of the need to sretch in order to maintain ease and balance. Just in case, this might also help you I thought I would share with you 5 stretches that are easy to do and very effective at work or home and the herbals I recommend.
- Maintain a good posture and reduce back pain, headaches, tension and tightness in your back, neck and shoulders with the following work place streteches.
- The following stretches target the muscles of the back, neck and shoulders as well as the hips and glutes.
- Taking time to do some of these stretches throughout the day can help increase flexibility and reduce tension and stress. Aim to do each of these stretches mid morning and mid afternoon.
- Ayurvedic Balm is a quick acting balm that helps to ease joint and muscle discomfort. Apply after the shower in the morning, morning tea and afternoon tea. It is great to have in the desk at work. If the discomfort is due to injury or longer term issues then Joint Soothe 2 Oil is also extremely helpful.
- If you experience body stiffness, back pain or rheumatic pain also take 2 tablets of Triphala Guggulu after breakfast, lunch and dinner. About Guggul >
1. Chest Stretch
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Stretch your chest using your arms as body-weight resistance or a resistance band. Stretching the chest may be one of the best exercises you can do for your body, as many of us spend time hunched forward. This example shows a chest stretch using a resistance band. You can find resistance bands at most sporting stores and they are great to keep in your desk for quick stretching or strengthening moves. You can however emulate the same stretch without a resistance band. This will stretch your chest using your arms as weight resistance.
- How to do it: In a seated or standing position, hold your arms or a band, in a wide grip over the head. Take the arms back just a bit as you lower them down, stretching the chest. Hold for 10-30 seconds. Avoid this move if you have shoulder problems.
2. Shoulder Shrugs
Use this easy tension release to soften and ease your shoulder muscles. The shoulders and neck can hold a lot of stress and tension from typing, clicking and scrunching. Shoulder shrugs are a great way to relax the shoulders and get a little circulation going.
- How to do it: Seated or standing, lift the shoulders up towards the ears, squeezing them as hard as you can. Hold for 1-2 seconds and roll them back as you relax down. Repeat for 8-10 reps.
3. Upper Back Stretch
Release the pressure in your upper back. The upper back can also become tense and tight from hunched shoulders, especially if you hold the phone against your shoulder or use your mouse a lot. The shoulder shrugs stretch may help loosen you up for this upper back stretch.
- How to do it: Seated or standing, stretch the arms straight out and rotate the hands so that the palms face away from each other. Cross the arms so that the palms are pressed together, contract your abdominal and lower back muscles, reaching away as you relax your head. Don't collapse but instead imagine you're curving up and over an imaginary ball. Hold the stretch for 10- 30 seconds. If twisting the arms doesn't feel good, simply lace the fingers together.
4. Torso Stretch
Try this brilliant stretch for your torso. Even if you pay attention to your posture, you may find yourself sinking back into a hunched position, which can make your back ache. This simple move will stretch all the muscles in your back, sides and arms.
- How to do it: Seated or standing, lace your fingers together and stretch them up towards the ceiling. Take a deep breath as you stretch up as high as you can, then exhale and open your arms, sweeping them back down. Repeat for 8-10 reps.
5. Neck Stretch
This stretch feels great on the neck and shoulders. Holding tension in the neck can lead to headaches and upper back tension as well. Many of us drop the head forward when working on the computer, which can put extra stress on the neck muscles.
- How to do it: Sitting on your chair, reach down and grab the side of the chair with your right hand and gently pull while tilting your head to the left, feeling a stretch down the right side of your neck and shoulder. Hold for 10-30 seconds and repeat on the other side.
Wishing you the bliss of balance!
Linda and the Get Balance Team
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Linda Sinden has been a practising Maharishi Ayurveda Consultant since 1990 and is a regular contributor to our weekly Insights. She has a practice in Auckland, New Zealand and also provides phone or Skype sessions for those who need assistance, but don’t have a consultant in their vicinity. Email: lindasinden@orbislife.co.nz Skype: Linda.Sinden |
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