From 'Zen at Work'
Zen at Work, a team of highly skilled health practioners and business people specializing in stress relief in the workplace, reveal how a 30-second a day exercise can work wonders for your back
Surveys with Zen At Work clients have shown that most of us spend more than 80% of our waking hours sitting down: eating, commuting, working, relaxing watching TV, and so on, and that when we sit we tend to collapse the spine.
The natural stress response: flight or flight, involves curving the spine to protect the soft belly organs. When we collapse the spine we are mimicking the stress response.
30-Second Stress Buster Exercise For 'Backbone'
Our spine is central to our well-being, and to our ability to cope with stress.
The spinal cord is a continuum of the brain: it connects our thoughts with our physical body. There are thousands of nerves and channels running in and out of each of our 26 vertebrate.
If, through our daily posture, we constantly compress one area of the spine, while over stretching another, we are not only causing physical problems but affecting our mental processes as well. You will know, if you have attended one of our seminars, just how much we can change the way we feel by altering the way we hold our spine.
How are you sitting now? You have probably pulled yourself up straight. But if you are honest with yourself you know that in 5 minutes from now you will have probably slumped again...
Here is a simple exercise to help you straighten the spine:
Breathe in: take note of how you are sitting on the chair.
Exhale: tip your pelvis under and sit on your tailbone - notice how your back collapses
Inhale: now roll your pelvis forwards slightly so that you rest on your sit bones … notice how much taller you feel, and how open your chest is.
Exhale: and tip back to sit on your tailbone – compare how you feel.
Inhale: sit on your sit bones again - notice how much better it feels
Exhale: remain sitting on your sit bones.
Inhale: lengthen through the crown of your head.
Exhale: feel the tension drop away from your shoulders.
Continue breathing in your own rhythm and maintain this posture for as long as you can.
If you find it a challenge to remain sitting on your sit bones all day in the office - you can modify your chair; and we don't mean high-tech or expensively.
You will find it much easier if your knees are lower than your hips. Simply raise your hips by rolling a towel up and sitting on the edge of it.
Alternatively fold a cushion in half and perch on the edge of it.
Zen at Work is a team of highly skilled health practitioners and business people specializing in stress relief in the workplace...