You are already doing yoga at the gym once or twice a week, I know, but wouldn’t it be great to get that stretched out, relaxed feeling during the day?  Sitting at a desk for eight hours or more a day wreaks havoc on your body.   Here are seven stretches based on yoga poses that can help you get through the day a little more relaxed and hopefully, ready to drop by the gym after work!

If you are wearing high heels, take them off before performing these stretches.  Do 3-5 repetitions of each move on each side if appropriate.

1. Neck Rolls – Let your chin drop down to your chest. Begin to circle your neck slowly, taking the right ear to the right shoulder, the head back, but not too far back, and then the left ear to the left shoulder.  Keep the shoulders relaxed and do not rush through areas of tightness.

2. Cat-Cow – Place both feet flat on the floor.  Place your hands onto your knees.  On an inhale, arch the back downward and look up toward the ceiling.  On the exhale, round the spine up and let your head drop forward.

3. Seated Forward Bend – Push your chair away from your desk.  Place both feet flat on the floor.   If you can, interlace your fingers behind your back.  Otherwise, lift your arms as far behind you as is comfortable.  Straighten your arms, drawing the interlaced fingers down.  Hinge forward at the waist, bringing your interlaced hands up toward your desk.  Rest your chest on your thighs and release your neck.

4. Seated Spinal Twist – Turn so you are sitting sideways in your chair.  Place both feet flat on the floor.  Twist towards the back of the chair, holding the back with both hands. Turn the chair the other way and repeat.

5. Standing Pigeon – Stand up.  Place the left knee and shin onto your desk parallel to the edge of the desk.  If this is too high for you, use the edge of your chair.  Bend forward from the waist over your left leg.  Repeat on the other leg.

6. Wrist Stretch – Stand up.  Turn your hands so that the wrists face your computer and the fingers face the edge of the desk.  Lean in to the wrists and flatten your palms as much as possible.

7. Chest stretch – Bring your arms out to your sides in goal post position.  Keeping your upper arm parallel to the floor, try to touch your shoulder blades together.  Feel the stretch in your chest.