Here are a few stretches you can do while at work to help loosen up those tight areas.
Neck Rolls
Sit with a straight but relaxed spine. Adjust the head so that you feel like it is sitting on top of the spine by slightly moving the head back and bringing the chin down slightly. Roll the neck slowly in one direction and then in the other. Let the weight of the head move the head around. Do this very methodically so that you go slowing through tight spots and work out areas of tension.
At least one minute in each direction.
To end: After this exercise, sit quietly and be with the sensations in your body and spine.
Benefits: This exercise removes tension in the neck and stimulates the thyroid.
Side Twists
Sit on the heels. Place the hands on the shoulders, fingers in front and thumbs in back. Inhale, twist to the left. Exhale, twist to the right. Twist your head to each side as well. Gradually feel an increased rotation in your spine. Keep elbows parallel to the ground, allowing the arms to swing freely with the body. This exercise can be done standing up,
Continue 1-2 minutes or 26 times.
To end: Inhale center, hold the breath, apply rootlock, exhale, relax and feel the energy circulate, especially at the level of the heart.
Benefits: This exercise opens up the heart center and stimulates the upper spine.
Side Bends
In Easy Pose, clasp hands behind neck in Venus Lock (fingers interlaced) and bend straight sideways at the waist, aiming the elbow toward the floor beside the hip. Inhale as you bend left, exhale right. Don’t arch or contract the back. Bend sideways only. This exercise can be done standing.
1-2 minutes or 26 times.
Benefits: Side bends stimulate the liver and colon and increase spinal flexibility.
Shoulder Shrugs
Still on the heels or in easy pose, shrug both shoulders up on the inhale and down on the exhale.
1- 2 minutes.
To End: Inhale up, hold, apply rootlock, and relax.
Benefits: This exercise loosens up the tension in the shoulders and relaxes upper back
These poses are not from your Bikram Dialogue but, when done properly, are exrtremly beneficial as well.
