Stretch It Out: Simple Yoga Poses to Try from Your Chair

As an independent writer, poring over your work, you surely maintain peak physical performance. After all, our bodies are the vessel by which we create art, right? Most likely, this isn’t the case, and between writing sprints and hours of editing, you’ve likely experienced aches in places you never knew you could. This is the burden we bear as writers chained to a desk.

Luckily, there are solutions that don’t require vacating your sacred grounds and don’t require a huge allotment of time. Chair yoga was seemingly conceived for the busy writer, and these asanas—yoga-speak for poses—can help with mobility and strength. It should always be noted, however, that before exercising, consult your doctor or other medical professional. The benefits of exercise are unique to the exerciser, and therefore, finding the right exercises to fit your lifestyle takes precedence. 

With some basic know-how and a will to address the creaky joints and random pains, simple exercises can have a long-term impact. When your sprint timer dials down, consider these five simple stretches you can do at your desk to protect your posture and keep your writing machine chugging along.

Five Simple Stretches

Hold these poses for five seconds and increase the time as you desire. The first few stretches target tension in your back whereas the last few help your hands and wrists. Do them throughout the day to promote good posture. Don’t feel pressured to perform these exercises with rigid form. They should be modified for those with mobility issues, so do them as you’re able and to your preferred comfort level.

1. Cat-Cow Stretch: On an inhale, arch your back and look up. On an exhale, round your spine and let your head drop forward.
2. Seated Forward Bend: Interlace your fingers behind your back and straighten your arms, then draw your fingers down. Fold at the waist and bring your hands over your back.
3. Seated Spinal Twist: Turn so you are sitting sideways in your chair. Twist toward the back.
4. Seated Eagle: Wrap your right leg over your left. Bring your arms forward and cross until your palms touch. Lift your elbows.
5. Wrist Stretch: Stand up and place your palms on the edge of your desk. Turn your hands so your wrists face your keyboard. Lean away with your arms straight, flattening your palms as much as possible.

Source for photos: https://www.verywellfit.com/yoga-stretches-at-your-desk-3567200