Yoga at Work Place for Neck, Back, and Shoulder Relief

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Yoga At Work Place For Neck, Back, And
Shoulder Relief
When you are working a sitting job on the
computer, it can give a lot of stress to your
neck, back, and shoulders. It can add to a severe
neck, back, and shoulder pain. Then, it is even
more important to practice yoga. Performing Yoga
at a workplace is important to ease the stress.
Neck pain is now a common disorder because of
workplace condition nowadays. Sitting throughout
the day at your PC or laptops increases pressure
on your neck and shoulder. Regular yoga practice
and exercise is the best way to relax your
muscles. This may include your lower back, neck,
hips, and shoulders pain. Your hectic plan does
not allow you to practice routinely, due to which
your neck and shoulder suffer a lot. In such a
circumstance you should attempt basic and quick
yoga exercises to decrease the adverse result of
sitting all day. You can do yoga at your
workplace or during your work breaks. Not only
does yoga help in relieving stiffness but it gets
the blood circulating so you can become stronger,
feel more energetic, and increase
productivity. Here are some simple yoga poses or
exercises which you can perform on your workplace
itself to relax your neck and shoulder muscles.
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• Vedic Yoga Foundation

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Yoga for Neck, Back, Shoulder Relief

• Neck Rotation
• Moving your neck gradually in a circular way can
  increase the movement of neck muscles in all the
  directions. Sit straight on your chair and move
  your neck slowly in circular motion. Repeat this
  for at least three times, clockwise and
  anti-clockwise. Breathe deeply while doing yoga
  practice. You can repeat this exercise twice a
  day.
• Ear to Shoulder
• It is another activity to stretch both neck and
  shoulder muscles. You should simply try to touch
  your right ear to your right shoulder while
  sitting straight. Repeat the same for the left
  ear. Do at least five repetitions for each side
  two times every day.

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• Seated Side Stretch
• Seated side stretch will help in moving your
  whole upper body and relax all the muscles
  involved. To perform seated side stretch sit
  straight on the seat and stretch your right arm
  upwards. Now, keep moving your upper body to the
  left side. Stretch your arm and upper body as
  much as you can. Now repeat the same with your
  left arm. Repeat this three times for both the
  arms.
• Arm Rotation
• Arm rotation will stretch your shoulder muscles.
  It will also help in releasing strain from your
  arms. While sitting straight touch your shoulders
  with your separate hands. Now move your both arms
  in the same movement. Move your arms multiple
  times both clockwise and anticlockwise. Repeat
  this exercise twice a day.
• Seated Tadasana
• Raise your both hands over the shoulders while
  sitting straight. Stretch your arms and fingers
  as much as you can. Remain in this position for a
  few seconds and return to the starting position.
  Do at least four repetitions of the same. You can
  play out this asana both standing and sitting.
  Breathe deeply all through the motion.

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Different tactics to counter the side effects of
sitting throughout the day are

• Stand after regular intervals
• Take a walk after lunch
• Walk while attending phone calls
• Perform yoga while sitting all the time

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