Office Yoga - series 2

Neck Stretches

1. With hands resting on your waist, gently lower your chin to relax the back of your neck (the only area that is bent is your neck).
2. Hold through 2-3 breaths, return upright to neutral posture.
3. Lower your right ear down towards your right shoulder.
4. Hold through 2-3 breaths. Relax the left side of your neck.
5. Return upright.
6. Repeat on the other side.
7. Hold through 2-3 breaths. Relax the right side of your neck.


Overhead stretch

1. Sit straight up in your chair (or stand).
2. Interlock your fingers and stretch your arms over your head, palms should be facing the ceiling.
3. Breathe in deeply and when you exhale, stretch your arms and torso to the right slightly bending torso.
4. Breathe in deeply again and on the exhale, return to the middle.
5. Breathe deeply, exhale, and stretch to the left slightly bending torso.
6. Breathe in deeply again and on the exhale, return to the middle.


Wrist stretch

1. Put palms of your hands together in front of your chest (as for prayer).
2. Pressure your left wrist with your right, slightly bending it back.
3. Hold through 2-3 breaths.
4. Return to original position.
5. Pressure your right wrist with your left, slightly bending it back.
6. Hold through 2-3 breaths.
7. Return to original position.


Forearm rotation

1. Extend your arms to the front. Palms facing down.
2. Keeping arms locked in place rotate forearms (from elbows to finger points) downward, 4 times.
3. Switch. Rotate forearms in opposite direction (from elbows to finger points), 4 times.
4. Return to original position. Arms straight ahead. Palms facing down.


Shoulder Rotation

1. Sit straight. Rotate your shoulder forward 4 times.
2. Stop. Hold for 2 secs.
3. Rotate your shoulder bacjward 4 times.
4. Stop.


Shoulder stretch

1. Place your right hand on your left shoulder.
2. Put your left hand above the elbow of your right arm.
3. Press on the elbow so the arm goes beyond left shoulder.
4. Hold for 2-3 breaths.
5. Repeat on other side.