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Yoga at work? It can help you stay focus and reduce back pain

Being at your desk and staring at the computer all day long can be exhausting. Sitting for a long time can cause tight muscles when looking at your computer screen. You can even get a stiff neck and shoulders while at work. All this discomfort can lead to eye strain, headaches and back pain.

It’s important to keep your body moving throughout the day. Here are a few chair yoga moves from Fitness Magazine you can do at work to keep your body active and moving:


Seated Chest Lift

This very basic chair yoga move opens your chest while stretching your back.

  • Sit on the edge of your chair, feet flat, with both hands behind you.
  • Grip the seat with fingers pointing away.
  • Breathe in, lifting your chest; exhale and release your hands.
  • Repeat five times.



The Hip-Hugger

This pose targets your glutes, hips, and lower back.

  • Cross your left ankle over your right leg, with right foot remaining flat on the floor.
  • Hold your ankle with your right hand to stabilize.
  • Keeping back straight, slowly bend forward over your legs.
  • Hold for three deep breaths before repeating with right leg crossed.



The Neck Opener

Staring at a computer screen all morning can lead to tension in your shoulders and neck. Try this pose to release the stress.

  • Sit up straight at the edge of your chair with your feet flat on the floor.
  • Reach your left arm behind your back, then grab your left wrist with your right hand and lightly pull to the right side.
  • While holding your wrist, slowly rotate your neck from the right side to back and up and finally go forward and down.
  • Repeat for 30 seconds.
  • Switch sides.



Seated Warrior Pose

Getting its namesake from the traditional yoga pose, this seated version stretches your inner thighs and sides of your torso.

  • Sit up straight and place feet flat on the floor.
  • Extend arms out to the side with palms facing down at shoulder height.
  • Slowly rotate your arms and torso to the left, hold for one breath before rotating to the right.
  • Alternate stretching sides for one minute.



A simple yoga stretch routine isn’t too intense, and the benefits are worth it. Through simple exercises, you be more concentrated at work and have a better working back and spine.



Click here to learn about more exercises you can do to get fit at work