Regardless of whether it’s the Pre-COVID era or the New Normal, the common issue faced by office workers or those who sit at desks is Office Syndrome. This syndrome encompasses discomfort ranging from stiff necks to a specific problem that frequently occurs: shoulder pain and tightness. These symptoms often arise from prolonged desk work, where muscles, joints, bones, and various tendons remain in the same position for extended periods or are positioned incorrectly. Consequently, individuals experience pain, fatigue, or inflammation. If left unaddressed, these symptoms can escalate to severe health disruptions, such as migraines or even the inability to raise one’s arm. However, we can alleviate this shoulder pain and tightness through fundamental yoga stretches.
Of course, if you want to prevent these symptoms, the solution isn’t to stop sitting at desks altogether. Since that’s not always feasible, we need alternative ways to relieve discomfort. One simple self-care method is practicing basic yoga stretches, such as the “Chicken Wing Stretch”. Not only does this stretch effectively reduce tension and shoulder pain, but it also serves as a gauge to measure how tight your shoulders are.
Step-by-Step Chicken Wing Stretch to Alleviate Shoulder Pain and Tightness (3 Levels):
Level 1:
- Sit on the floor or use a cushion.
- Bend both knees and place your hands behind your back.
- Inhale and lift your right elbow slightly away from your lower back.
- Exhale and place your left hand on your left waist.
- Twist your head to the right without letting your right knee drop.
- Hold the stretch for 5-10 breaths.
- Release and switch sides.
Level 2 (If Comfortable):
- From Level 1, draw both feet closer together, keeping your knees bent.
- Place your right hand on your left waist.
- Twist your torso to the right, bringing your left elbow to the inside of your left knee.
- Maintain the twist and breathe deeply for 5-10 breaths.
- Release and switch sides.
Level 3 (Advanced):
- From Level 2, bring your feet close together, knees bent.
- Clasp your hands behind your back.
- Twist your torso to the right, bringing your left elbow to the inside of your left knee.
- Keep your head turned to the right.
- Breathe deeply and hold the stretch.
- Release and switch sides.
Remember:
- Listen to your body, breathe mindfully, and be patient.
- Regular practice will gradually ease shoulder tension and promote overall well-being.
Namaste 🙏
Disclaimer: Always practice yoga mindfully and consult a qualified instructor for personalized guidance. Yoga complements emotional well-being but is not a substitute for professional mental health care.
