Yoga for Office

In today's modern lifestyle we all spend a lot of time sitting in the office, in front of tv, in long meetings, long and delayed flights etc. The result of this is,  lot of people are suffering with pain in and around the upper back and lower back. People are developing slip discs, breathing problems, chronic back pain, spondylosis etc.
As a result of long hours of sitting, we end up tightening certain group of muscles and weakening other. These muscles are normally placed opposite to each in our body. Hence it is called either a upper cross syndrome or a lower cross syndrome. People today suffer various problems arising because of long hours of sitting.

The common problems associated with the uppercross syndrome are :

• PAIN IN NECK
• BREATHING PROBLEMS. LEADING TO SNORING AND LESS OXYGEN TO HEART AND BRAIN, DUE TO WHICH SLEEP IS OFTEN DISTURBED AND YOU END UP FEELING TIRED THE WHOLE DAY.
• PAIN IN UPPER BACK
• SLOUCHED SHOULDERS

The common problem associate with the lower cross syndrome are :

• PAIN IN LOWER BACK
• SCIATIC PAIN
• LORDOSIS, i.e. EXCESSIVE CURVE IN THE BACK DUE TO WEAK AND BIG ABDOMINAL MUSCLES

The steps that need to be taken to solve this is to first consult a Physician, Physiotherapist and a Fitness Trainer who can understand this, do a musculo skeletal assessment , do a fitness test and advise you exercises. I am going to suggest you few simple exercises to begin with. The simple thumb rule here is "STRETCH FIRST AND THEN STRENGTHEN".

So lets first understand what we need to stretch and what we need to strengthen in the 2 sydromes that we have discussed earlier. i.e upper cross and lower cross syndrome.


Exercises for Upper Cross Syndrome :-

• STRETCH your Pectorals (CHEST)
• STRETCH your NECK
• STRENGTHEN your UPPER BACK
• STRENGTHEN your THROAT MUSCLES (Sterno Clido Mastoid)

Exercises for Lower Cross Syndrome :-

• STRETCH your Hip Flexors (Muscle that helps you lift your knee or flex your torso)
• STRETCH your Erectors (Muscles along the spine on your Lower Back)
• STRETCH your Piriformis Muscle (Muscle involved when you cros your legs and sit)
• STRENTHEN your Gluteus Grroup of Muscles (Muscles around your Buttucks)
• STRENGTHEN your Abdominals Muscles (CORE MUSCLES)

SIMPLE YOGA FOR BEGINNERS TO HELP WITH THIS LIFESTYLE PROBLEM:-

• SURYA NAMASKARS (SUN SALUTATIONS)
• PADA HASTASANA
• ARDHA CHAKRASANA
• ARDHA KATI CHAKRASANA
• VAKRASANA
• JANU SHIRSANA
• BHUJANG ASANA
• SALBHASANA
• DHANUR ASANA (OPTIONAL FOR BEGINNERS IF DIFFICULTY WHILE PERFORMING)
• SETU BANDHASANA
• MATSYASANA (BEGINNERS VARIATION ONLY)

Follow this routine of yoga asanas and hold each asana for 30 seconds , progresively increasing the holding time to 1 min and breathing throughout the asana when holding. always take help of a professional to begin these exercises. This routine will 100% help you take care of your regular back pain and many other issues.
ALL THE BEST and stay in touch at rahulkarma@gmail.com