Due to COVID-19 regulatory measures, we're experiencing delays in delivering your shipments.

0

Your Cart is Empty

WORK FROM HOME STRETCHES - PART 1 (Arms and Shoulders)

April 27, 2021

WORK FROM HOME STRETCHES - PART 1

Over the past year or so, many of us have been working from home to prevent the spread of COVID-19. If you’re one of them and have been experiencing body aches and pains, read on. Slouching on a couch, sitting for long hours continuously, and typing on the laptop without taking any breaks can cause stiffness and pain in your muscles. Poor posture and continuous sitting are the number one cause of chronic back and neck pain.

Here are 4 simple stretches to alleviate shoulder, arms and upper back stiffness.

 

Tricep stretch for stiff arms

  • Stand with your feet squared and firmly planted on the ground.

  • Take your right arm overhead and drop your fore arm behind you bring your palm to rest between your shoulder blades.

  • With your left palm, gently pull your right elbow closer until you feel a stretch in your shoulder and your outer arm. (Don’t pull your elbow with force)

  • Hold for 30 seconds while breathing normally and then release.

  • Repeat on your left side.

Should stretch with the yoga belt
  • Stand with your feet squared and firmly planted on the ground.
  • Loop the belt shoulder width apart. You can widen the loop if this feels challenging in the beginning.
  • Slip the looped belt behind you on your wrists.
  • Roll your shoulder back and down and extend your arms to your fingertips.
  • Hit out at the belt with your wrists without bending your arms.
  • Feel the stretch from your shoulders to your upper arms, fore arms and to your palms. Continue to breath normally.
Pro Tip : Once you are comfortable with the action, you can try variations by moving the belt up to your elbows. 
Gowmukhasan with a belt
  • Hold the belt in your right palm.
  • Stretch your right arm straight up toward the ceiling with your palm turned back.
  • Bend at the elbow and drop the left forearm down behind you between the shoulder blades while pointing the left elbow towards the ceiling.
  • Now stretch your right arm out to the side while rotating it inwards with the palm facing the the wall behind you.
  • Bend at the right elbow, take the right arm behind your torso and with your palm hold the belt as close as possible to your right palm.
  • Keep you right elbow close against the right side of your torso.
  • Hold the pose for 30 seconds and then release.
  • Repeat on the left side.
  • Continue to breath normally.
 
Pro Tip : Focus on keeping your shoulders rolled back, chin up and chest open.
Wrist stretch for work from home

 

Wrist Flexor Stretch –
  • Stand with your feet squared and firmly planted on the ground.
  • Extend your right arm in front of you with the elbow straight and the palm facing up.
  • Bring your left palm in contact with the right palm and gently stretch the wrist backward, until a stretch is felt on the inside of the forearm.Hold for 20 seconds and repeat with the left arm. 
Wrist Extensor Stretch –
  • Extend your right arm in front of you with the elbow straight and the palm facing down.
  • Bring your left palm in contact with the right palm and gently stretch the hand back towards the face until a stretch is felt in the muscles on the outside of the forearm.

Check out the WFH series - Part 2 for upper and middle back and Part 3 for hamstrings and calves.

Also take a look at this simple but effective stretch to relieve shoulder stress and Top 5 hacks to improve your posture while working from home

 


Leave a comment

Comments will be approved before showing up.

BECOME A PROYOGI!