1 Sit up straight and breathe in. Slowly rock your head forward and exhale. Inhale while stretching your head backwards.
2 Inhale, then slowly bend your neck sideways while exhaling. Work towards touching your shoulder with your ear. Inhale, then exhale and stretch your head to the other side.
3 Sit up straight and inhale. Exhale and slowly swivel your head so you’re looking over your right shoulder. Inhale and slowly swivel your head
to the other side.
1 Inhale and slowly bring your shoulders up towards your ears as far as you can. Exhale and lower your shoulders gently.
2 Inhale, raise your hands in front of you and grab your right wrist with your left hand. Exhale and gently pull on your arm, stretching it out. Switch hands and repeat.
3 Sit up straight and breathe in. Clasp both hands behind your head. Exhale while bringing your shoulder blades together, pulling your elbows back and stretching out your chest.
1 Sit up straight and raise your right leg so it’s parallel to the floor. Inhale and gently flex then point your foot to give your ankle a stretch. Exhale and switch legs, repeating the movements on the opposite side.
2 Sit up straight and raise your right leg again so it’s parallel to the floor. Inhale and gently rotate your ankle clockwise. Exhale, then inhale and reverse the direction. Switch legs and repeat the ankle movements on the opposite side.
3 Breathe in and lift your right leg as far as it will go while keeping the knee straight. Breathe normally while trying to hold the pose for between 20 and 30 seconds. Lower the leg gently, then switch legs and repeat on the opposite side.
Wrist and finger exercises
1 Breathe in, extend your right hand and gently pull back your fingers. Exhale slowly, then repeat with the other hand.
2 Extend your right arm and slowly flex and point your hand, giving your wrist a good stretch while breathing slowly. Switch arms and repeat on the opposite side.
3 Extend your arm and breathe in slowly. Rotate your wrist in a clockwise direction, then exhale and switch directions. Switch arms and repeat on the opposite side.
What is chair yoga?
Yes, it sounds bizarre, but chair yoga is a real activity. What’s more, it may save your back and joints.
Who’s responsible for chair yoga?
That would be Dr Vishwas Chhabra, a yoga expert (he has the PhD to prove it) who not only writes a weekly column for Gulf News Express, but also hosts corporate workshops aimed at preventing repetitive strain injury among office drones.
Studies have shown that office workers, and those who spend most of their day sitting in a chair, are more likely to suffer joint injuries. Hardly breaking news. Still, Dr. Chhabra designed easy exercises to help combat bad posture and other health issues brought on by remaining seated for hours on end. It’s a scientifically developed programme made up of 62 simple steps. The exercises above are just a taster.