For many of us spending several hours each day in front of a computer screen or on the phone is a necessary fact of our working life. The toll it takes on our bodies is just something we learn to cope with.

“Sitting at a desk for eight or more hours a day creates strain in the neck, shoulders, back and hips. Looking at a computer screen can cause headaches and eyestrain; mousing leads to repetitive strain injuries in the wrist, hand and shoulder,” explains Ellen Serber a yoga and Tai Chi Ch’uan instructor based in California.

Once we acknowledge the areas of concern, taking the time to stretch and move around throughout the day can lessen the aches and pains that go along with our sedentary lifestyles.

“The best solution [to avoiding stiffness] is to take frequent breaks from your desk and walk around, swinging the arms to loosen the neck and shoulders, looking into the distance to relax the eyes. You can also incorporate exercises at your desk.” says Serber.

BODYWORKS:

Ellen Serber offers desk exercises for each part of your achy, stressed out body. For more exercises, see Ellen’s Web site at (www.mydailyyoga.com).

Keep in mind: “In all of the following exercises, sit upright in a chair with your feet planted firmly on the floor. Press the top of your thighs down into the chair, stretch up the sides of the body, and extend the neck and the crown of the head.”

How to Begin
Inhale and raise the arms above your head, stretching your arms out to the side on the way up. Interlock your fingers and then reverse your palms so they face the ceiling. Press your palms up, stretching your wrist, forearm, upper arm, and the sides of your torso. Exhale and release your hands, lowering your arms slowly to the side.

Chair Twist
Shift your left leg slightly forward. Place your right hand on the arm of the chair and your left hand on your right thigh. Inhale and extend the top of your head to the ceiling. Exhale and turn right, looking to the right. Pause, inhale, and exhale as you turn to look over your right shoulder. Inhale again and on an exhale, return back to the center. Shift your right leg slightly forward and repeat to the left side.

Release pressure on your lower back
Push the chair away from your desk and extend your hands to the desktop. Bend from your hips, stretching your torso between the chair and the desk, with your arms straight. Stay in the stretch a few breaths and inhale as you come up.

To Open the Upper Back
Put your left hand to your right shoulder and your right hand to your left shoulder, hugging your chest with the right elbow under the left. Inhale and on the exhale lift the lower arms so that the finger tips are to the ceiling. Inhale and exhale as you raise your elbows up, opening the area between your shoulder blades. Stay for a few breaths and then release and repeat with the other arm on top.

To Open the Chest
Sit forward on your chair and reach your arms behind the back. Interlock your fingers with your palms facing toward your torso. Inhale and stretch your arms back, exhale and turn your head to the right, stretching your neck and chest. Inhale, come back to center and exhale; repeat to the left. Come back to center and release your arms. Close your eyes for a moment and one by one, relax your forehead, eyes, cheeks, jaw, tongue, and throat. Relax your belly and breathe slowly and deeply.

To Relax the Eyes
With all the facial muscles relaxed, circle your eyes clockwise for six rotations and then counterclockwise for six rotations. Take your time. Close your eyes and breathe deeply, relaxing the temples.