It’s that time of year! The one where you sit hunched over your computer for hours at a time, muscles clenched with tension. Luckily, there are ways you can help your body feel better after a long period of studying.
While Sitting
Give Yourself a Hug
I think the title is self-explanatory. Sit up straight, wrap your arms around your torso, and try to get your fingers to touch your shoulder blades without straining your arms or shoulders. After a few deep breaths, switch the arm that is on top. You can also do some gentle neck rolls in this pose from your seat to get the blood flowing.
Reach For the Sky
Put your hands above your head, intertwine your fingers, and make sure your palms are facing the ceiling. Push your palms upward and elongate your spine, taking deep breaths to expand your ribs and your back. Make sure to keep your shoulders loose and relaxed, not tense and up around your ears.
Seated Spine Twist
First, cross one leg over the other and then twist your body in the direction of the leg that is on top. So if my right leg is on top, twist around to look over your right shoulder. You can even use the arm of the chair to go deeper, as long as you keep your spine nice and supported.
While Standing Up
Standing Heart Opener
You don’t have to practice yoga to master this move. Clasp your hands behind your back, keeping your shoulders loose and relaxed. Take a couple of deep breaths. Then, lift your eyes to the ceiling, move your hands down as if you’re pulling your shoulder blades down to the floor, and let your chest (focus on your heart/sternum) rise up to the ceiling as well. Keep breathing so you aren’t getting tense!
Arm Circles
We have all done this in a gym class at one point. Have your feet apart for balance and put your arms straight out from your sides. Start with small circles in the same direction – front or back – and gradually increase the size to get your muscles moving.
Calf Raises
Here’s a good one to get the blood flowing back into your legs, ankles, and feet. Keep your legs straight and roll up onto the ball of your foot, barefoot or wearing slippers is fine! Hold on to your chair for balance if you need it, and go slow.
While Lying Down
Spine Twist
Try this one after the seated version for double the back stretches. Lie down and look at the ceiling. Pull one of your knees up to your chest and leave the other arm lying straight out on the floor next to you so you are half of a letter T. Then, fold that bent knee over toward your outstretched arm and no, it doesn’t have to touch the ground, just let gravity do the work. If it feels okay, I like to turn my head to look in the other direction for a good neck stretch. Now switch to the other side.
Thread the Needle
Relaxed glutes are happy glutes. Start by bending both of your knees and putting your feet flat on the floor. Next, cross your right ankle over your left knee. Then, reach through your legs and grab your left leg either behind the thigh or in front of the shin, whichever works for you. Keep your right foot flexed and slowly draw your left knee toward you on the floor until you can feel it in your hips and glutes. And switch!
Child’s Pose
Another classic I’m borrowing from yoga practices. Kneel and then sit down on your feet, which should be under your butt. Your legs will look like a “V” from above. Next, sit up straight and lift your arms. Fold yourself forward at the hips, no need to make yourself look super graceful doing it, but you’re in position when your forehead is on the ground, mat, blanket, towel, etc. Your hands are reaching out in front of you and you want your fingers nice and wide. Take deep breaths to make sure your upper back is totally relaxed and melting into the ground.
Please note that this article is not medical advice, and you should stop and talk to a doctor if any of these cause you pain. Above all, just get up and walk around your space every so often, close your eyes against that harsh screen lighting and take some deep breaths, and don’t forget to drink water!