Tension soon accummulates in your neck, shoulders and back when you spend hours sitting at a desk, driving or in meetings.  Ease the problem with massage and yoga.

You can learn complete 'desk massage' and 'desk yoga' routines at our Feel Karma stress management workshops. Or try these techniques at your desk to relieve tension.

Sit comfortably with your back supported against the back of the chair, feet firmly on the ground and hands and arms open and relaxed.

1) With a deep breath in, raise the shoulders towards the ears and hold them raised for a few seconds. Then slowly breathe out and drop the shoulders. Repeat several times.

2) Place your left hand on your right shoulder. Squeeze gently and then release. Repeat down the right arm to the elbow. Repeat several times. Place your right hand on your left shoulder and repeat the exercise.

3) Place the fingers of both hands at the base of your skull; apply slow circular pressures down from the base of the skull to the base of the neck.

4) Now close your eyes and relax your face muscles. Be aware of your eye muscles, your jaw and your forehead. Place the fingers of both hands on each side of the temples and slowly massage in circular motion. Repeat several times.

5) Finish by cupping your hands over your eyes and holding for several seconds. This helps to release tension and tightness in the face.

Yoga has been used for 5,000 years to tone the body, boost the immune system and calm the mind. Most importantly, it unlocks inner happiness, lifting your mood and leaving you feeling light and energised.

Desk Yoga allows you to use these techniques in almost any situation - sitting in your office or car, travelling on the bus. They are so discreet, only you will know you’re doing them. 
 

Alternate nostril breathing
Fold your index and middle finger (2nd and 3rd fingers) towards your palm on your right hand. Then place your left thumb under your right nostril to ‘tap’ it up. Inhale from the left nostril to the count of four. Gently pinch the left nostril with the right ring finger (4th finger) to the count of 16. And release your thumb and exhale through the right nostril for 8. Now inhale through the right nostril for 4. Hold for 16. Exhale through the left nostril for 8. Repeat for several minutes.

This exercise balances the brain’s serotonin, the chemical that regulates happiness. The pattern of inhalation (4, 16, 8) means that the air is pushed down to the bottom of the lungs and more toxins are released on exhalation. You will feel relaxed after this exercise, particularly in the shoulder area, and may experience heightened perception. 


Wipe off practice
If you feel people’s negativity clinging to you, just wipe it away. Use energetic sweeping motions with your hands as if you were dusting yourself down to wipe it off your arms, torso, legs and especially off your head. As you wipe, say to yourself: ‘I am getting rid of “XXX”’. 

We run through a complete set of desk yoga and desk massage exercises at our Feel Karma stress management workshops. Alternatively talk to us about arranging sessions for you and your colleagues at work. Or email this page to the person in your company responsible for staff happiness and ask them to give us a call about helping staff learn to relax.