3 Mood Boosting Stretches

No More Tight Hips & Shoulders

Working from home can wreak havoc on your neck, shoulders & hips. Take it from me, (I used to have a frozen hip and shoulder) sitting for 5 or more hours a day, staring at a screen, fatigues your body and your brain. By the end of the day, you’re so tired and achy all over, you barely have the energy to workout let alone cook something healthy to eat. Trust me, you’re not alone.

What if I told you there are 3 quick stretches you can do, at your desk, to boost your energy, relieve neck and shoulder tension as well as increase hip flexibility. Interested? Of course you are!

1. Desktop Puppy Pose

The Desk Top Puppy Pose is one of my favorites. If you have chronic neck and shoulder tension, this stretch is for you. Follow the steps below to do Desk Top Puppy Pose:

1. Sit toward the edge of your seat.
2. Slide your chair back far enough that you can lean forward (as you brace through your abdominals) and comfortably rest 1/4 of your bent upper arms on the edge of your desk.
3. Now, slowly lower your head and chest between your raised elbows, as you stay braced.
4. Only go as far as you can hold this stretch for 30 – 45 seconds.
5. Breath slow and steady through your nose, into your belly, then breath out your nose again.
6. Slowly come out of the stretch.

At first, this stretch can be a bit intense for those of us who work at computers. Stick with it, it gets easier the more you practice it.

2. Seated Pigeon Pose

Seated Pigeon Stretch is another favorite of mine because this stretch was my 1st goal after my frozen hip diagnosis & self-guided rehab. Follow the steps below to liberate your hips with Seated Pigeon Pose:

1. Sit tall with your back on the back rest.
2. Take a deep complete breath, brace your abdominals, as you lift your right ankle and place it on your left thigh (you can use your hands to assist). Keep both your butt bones on the seat at all times throughout the stretch.
3. Flex your right ankle, curling your toes toward your right knee.
4. From here, take a few deep breaths into your belly. If you’re super tight avoid “chest breathing. You might have to hold your ankle on your lower thigh. (No worries, your flexibility will improve if you do this stretch daily).
5. Next if you’re able to get your ankle to your lower thigh and you can keep it there without holding it in place. Keep bracing your abdominals as you lean forward, resting your arms on to your thighs to support your upper body as you deepen the stretch at the hip.
6. If this stretch feels too intense, back off to a place where it’s less intense but you still feel a stretch.
7. Maintain a steady breathing pace and old this stretch for 30-45 seconds.
8. Take a deep breath, still maintaining the abdominal bracing, slowly come out of the stretch.
9. Repeat on the other side.

3. Bound Double Helix

The last stretch in this series is the Bound Double Helix Stretch. This stretch reminds me of the DNA double helix in genetics class (excuse me while I quietly geek out).

The Helix stretch is important because it twists the upper body against the lower body, balancing out your entire system. The best part, it feels amazing! Follow the steps below to balance your hips and shoulders with Bound Double Helix Stretch:

1. From Seated Pigeon Pose (shown above)
2. As you brace through your abs, cross your right leg completely over your left leg.
3. Try to stack the knees over one another.
4. If you’re able to cross the knees over each other, try wrapping your right ankle behind your left calf.
5. If not, no worries. It will gets better the more you practice.
6. Now take your left arm, still bracing through the abdominals, stretch the left arm across your right thigh.
7. Keep your chest high and abs tight.
8. Try to get the left arm outside of the right thigh, if possible
9. Now take your right arm and wrap it behind your back and rest your right knuckles across your lower back.
10. Squeeze your inner thighs as your breath in through your nose, down to your belly then out through your nose again.
11. Hold this stretch for 30-45 seconds.
12. Take another complete breath and break free of the stretch
13. Repeat on the other side.

You see the recurring them. These stretches can all be done while your at your desk at work. They’re quick, easy and effective. Try them a few times through out the day. Then let me know how your feeling afterward, in the comments below.

Remember these stretches are just a starting point. There’s so much more to come.