Stretch your back and clear your mind

Many of us who spend long hours sitting at a desk may suffer from a sore lower back, stiff neck and tight shoulders. In general, we tend to store a lot of stress in this area of the body. . .

Our body is often a clear reflection of our state of mind, being aware of it and helping it to relax could help us to clarify our mind as well.

These three simple exercises we can all do on our work place at our chair can help to reduce stress. Stretching our back, creating space in our spine may give a sensation of lightness in our body and mind. . .

  1. Cat-Cow Stretch
  • Sit on a chair with the spine long and both feet on the floor. Place your hands on your knees or the tops of your thighs.
  • Inhale arch your spine and roll your shoulders down and back, bringing your shoulder blades onto your back (cow position).
  • Exhale, round your spine and drop your chin to your chest, letting the shoulders and head come forward (cat position).
  • Continue moving between cow during the inhalationand cat in the exhalation for five breaths.
  1. Forward Bend
  • Exhale and bend forward over the legs.
  • Let the hands rest on the floor if they reach it. Let your head hang heavy and keep that position resting your torso on your thighs for ten breaths.
  • On an exhalation, slowly come to an upright position, unrolling back each one of your vertebras from the lower to the upper back dropping your chin to your chest; your head should come up last.
  1. Spinal Twist
  • Sit sideways on a chair, facing left.
  • Twist your torso toward the left, holding onto the back of the chair, for a spinal twist.
  • Lengthen your spine on each inhalation and twist on each exhalation for five breaths.
  • Move your legs around to the right side of the chair and repeat the twist to the right side.

Lengthening the spine energizes it. It improves the circulation to the discs between the vertebrae, which in turn relieves stress from the back.

These three simple exercises will also help stimulate your liver and kidneys, calm the nervous system, improve digestion and reduce fatigue. Above all, doing them at least once a day, helps clear the mind.

Haru Yamasaki
Haru Yamasaki
I am relentless change, I move, I flow and seek growth, though it is not always easy.