While you are typing, using a computer touchpad, or using a mouse or pointer, keep your wrists straight, your upper arms close to your body, and your hands at or slightly below the level of your elbows. If you use a mouse or another type of pointer connected to a computer, place it within easy reach, on the same surface as your keyboard. Put your computer keyboard in front of you so your wrists and forearms are in line and your shoulders are relaxed. This protects your wrists from a problem called contact stress that can happen as a result of extended contact with a hard edge. If your desk has a hard edge that's not rounded, pad the edge or use a wrist rest. If you don't have a footrest, try using a small stool or a stack of sturdy books. Use a footrest to support your feet if necessary. If the desk is too high and can't be changed, raise your chair. If the desk is too low and the desk height can't be changed, put sturdy boards or blocks under the desk legs to raise it. Don't store items under your desk, as that can shrink the amount of available space and make it hard to sit correctly. Take your time, enjoy your practice, and let us know if you have any comments or questions.Under the desk, make sure there's enough room for your legs and feet. But keep in mind that if you have had bad posture and bad movement patterns for many years, you won't be able to reverse these habits in a few sessions. If you want more of a challenge, check out our best yoga poses for back pain that don't use a chair, and are much more difficult. You should start to feel a little stronger and more flexible after a few weeks of practice. The good thing about doing yoga poses in a chair is that these aren't vigorous poses, and if you feel you're able, you can do these poses every day. Remember that it may take time to get results from your practice. If your back pain involves a lot of tension in your back, deep breathing can help you release some of that tension. One of the benefits of chair yoga is stress release, and deep breathing can help you relax even more after practice. Neck StretchesĪt the end of your session, take a few minutes to breathe deeply into your lower stomach, close your eyes, and relax. To get out of it, slowly walk your feet forward and when you're close enough, inhale and slowly lift your torso back up to the original position, raising your arms over your head. Slowly walk your legs back so that you can feel a stretch in your shoulders, hamstrings, and calves. Exhale and place your hands on the back of the chair, seat, or some immovable object. Start by standing upright, inhaling, and lifting your hands over your head.
If putting your hands on the seat of the chair takes too much flexibility, you can use a countertop or table. If you use the back of the chair, make sure the chair is stable enough that when you put weight on it, it doesn't move. You can place your hands on the seat of the chair or on top of the back. There are two different ways you can do this pose with a chair. It stretches and strengthens the shoulders, core, lower back, upper and lower legs, ankles, and feet. This posture is one of the most common poses you'll find in a yoga class.
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