subject: A Portland Chiropractor's Guide To Desk Yoga [print this page] Many office workers visit a Portland chiropractor to relieve neck and back pain. Those who sit in a certain position for long periods of time often suffer pain, namely because their fascia becomes stuck in a certain position. (Fascia literally covers every muscle in your body and is the tough substance that connects joints and provides protection for the entire body.)
If you work at a desk for most of the day, you probably find yourself sinking into a rounded position, with your chest collapsed and your shoulders slumped. Eventually, many office workers report that this is their "normal posture" -- their workday posture becomes their typical shape. This drooping position lengthens the fascia on the back and shortens the tissue on the front side of the body. Chronic shoulder, neck and back pain are the result. With all of that said, it's clear that most of us are unable to immediately switch to running and walking while we work. And even exercising every day can't completely offset the effects of long periods of sitting.
Fortunately, health experts have a few recommendations for people whose jobs require them to sit all day: Stand and walk around as often as possible, and take consistent stretch breaks throughout the day. The three yoga exercises outlined below make ideal stretch breaks for desk workers. To offset neck and back pain, a local Portland chiropractor would advise doing these stretches every twenty minutes or so.
1. Chair Twists
Twisting exercises can counterbalance the neck and back pain that accompanies long sitting spells. Begin by turning your legs slightly to the right so they are diagonal to the seat of your chair. Next, turn around and use your right hand to grasp the back of your seat. Your left hand should come either to the armrest or to the outside of the right knee. Use the strength in your arms to deepen the twist. Throughout this twist, let your shoulders relax down your spine, and lengthen through the crown of your head. Repeat on the other side to achieve balance.
2. Shoulder Rolls
This exercise reduces stiffness in the shoulders and upper back. Lift the right shoulder to the right ear, then roll it back and down. Do the same on the left shoulder. Repeat two or more times on each side. Finally, raise both shoulders toward the ears, and breathe out as you release your shoulder blades down your back. Repeat this second exercise five times. Feel your shoulders relax toward the earth.
3. Neck Stretches
Begin by lengthening your spine. Next, drop your right ear toward your right shoulder. Place your right hand on the left side of the head, and gently press down to deepen. Come to the deepest stretch by grabbing onto the bottom of your chair with your left hand. Pull against this anchor to regulate the depth of the stretch. Hold for at least five full breaths, and massage the stretched area afterwards. Be sure to balance your neck by repeating the exercise on the left shoulder. Check with the experts at your chiropractic clinic to learn more neck stretches.
In addition to stretching regularly at the office, neck and back pain can be alleviated by regularly seeing your local Portland chiropractor.
by: Janet Parks
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