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Relaxation
Articles
3 Ways to Relax at Work...Even if You Sit at a Desk All Day
By Amy Phillips-Gary
Relax at work?
Ok, those words might seem absolutely opposed to one another. After all,
what is work, but...well, work?!
Statistics show that the average number of hours Americans work at their
paid jobs in a week is at an all-time high. This adds up to a lot of
focus and concentration.
This isn't necessarily a bad thing, but it can also mean more stress and
strain on our bodies and minds.
Whether you have a difficult supervisor or boss or a downright
unpleasant job, you may find yourself tense and tight much of your
workday.
Compounding this, many of us sit at desks as we work. We hunch over
reports; our hands type furiously on our computers; or we engage in
other repetitive actions as we sit and complete our assigned tasks.
Given this common scenario, it's no wonder that more and more people
suffer from back pain that only increases and becomes more chronic over
time. We visit chiropractors, massage therapists and sometimes take
drugs when the pain is too much.
As you sit in your chair at your desk, your muscles tense and then stay
tight for periods of time. Blood doesn't circulate as efficiently
through your body which constricts the flow of oxygen.
It's no wonder that at the end of a long work-week you might feel
drained and exhausted.....from sitting!
Of course, there are those emotional and mental drains that accompany a
job. These are significant. But let's not overlook the sheer fact that
many many of us spend hours and hours in the same position repeating
similar and limited range movements with our bodies.
S-t-r-e-t-c-h
Some people take frequent, short breaks during their workday. They get
up from their desks and walk around to make copies, get a drink of
water, even chat with co-workers a bit. These changes in position can
help.
Be sure to stretch tall and bend over toward your toes as you take these
breaks. Especially when you are under a fierce deadline or struggling
with a difficult task, it is vital that you allow yourself breaks that
nourish you and help you to relax.
You might include a lunchtime yoga class several times a week in your
routine. Some large office buildings make these available or there could
be a yoga studio close to your workplace.
During a yoga class you can learn basic poses, or asanas, that you might
incorporate into your short stretch breaks throughout the day.
If you're worried that your boss will be upset that you are taking
frequent breaks, provide him or her with information about the benefits
of breaks. Studies show that workers are more effective and better able
to concentrate and focus when they take several short breaks throughout
the day.
Mobilizing
Canadian massage therapist Paul Ingraham advocates a technique he calls
"mobilizing" to address pain-- including back pain or other negative
physical side effects of sitting in a chair for prolonged periods of
time.
This therapeutic exercise system is described as a "massaging with
movement" or "active stretching." Please read more about Mr. Ingraham's
techniques for details; this is not meant as an extensive discussion of
mobilizing.
The basic idea behind mobilizing is that the muscles need more than just
a stretch-- or a one-way extension. A gentle back and forth, repeated
movement around the joint or area that is sore is at the heart of this
practice.
For example, a person who has a stiff and painful neck might do gentle
neck circles in both directions several times a day.
It's all about identifying where the body's range of motion is
constrained and then moving gently with it to increase that range and
introduce greater ease and comfort.
Remember to breathe
When you are really focused in on a task, you might forget to breathe!
Well, of course you breathe.
But the breath becomes shallow and short when people are under strain or
feeling pressured. Again, this limits oxygen flow and impedes your
overall health and vitality.
You don't even have to get up from your desk or take a formal break to
close your eyes for a moment and take a slow, long, deep breath that
goes all the way from your abdomen and moves throughout your whole body.
Let the release of a deep cleansing breath wash over you. Really take
notice of how different you feel from having given yourself this gift.
There are other breathing exercises that you might try when you take a
break. Some involve rapid breathing to help you re-energize while others
guide you through a more meditative and easeful breath.
These are just a few ideas to get you started thinking about and opening
up to the possibility of feeling relaxed, loose and vibrant at
work...even if you sit in a chair the bulk of your day.
Keep exploring strategies and techniques until you find what works for
you.
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Amy Phillips-Gary is a freelance writer, homeschool mom and a personal
growth adventurer.
*Click
here for more information about relaxing breathing techniques.
http://www.drweil.com/drw/u/ART00521/three-breathing-
exercises.html
*Click here
to read more about mobilizing and Paul Ingraham.
http://saveyourself.ca/articles/mobilizing.php
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Susie and Otto Collins are Relationship Coaches and
authors of 4 books on relationships and personal growth. To get their
FREE weekly newsletter filled with practical tips and ideas for creating
more connected, passionate and alive relationships
visit their web site at
http://www.RelationshipGold.com ===============================================
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