Gentle Camel to Reverse the Effects of Prolonged Sitting

How many hours do you sit in a day?  Do you utilize perfect posture, or do you find your spine rounded, shoulders collapsed and head forward?  The potential effects of extended periods of sitting with poor posture include headaches, low back pain, neck pain, shoulder impingement and carpal tunnel syndrome. 

Fortunately, there are things we all can do to help minimize the strain from sitting with poor posture:

  1.  Get up every 30-60 minutes
  2. Assess your workstation ergonomics.  Check out the OSHA website to determine what modifications need to be made: http://www.osha.gov/SLTC/etools/computerworkstations/index.html
  3. Lumbar supports are a tool I recommend to nearly every patient with back or neck pain.  I highly recommend the McKenzie lumbar rolls and from experience can say they last for years: http://www.optp.com/Lumbar-Rolls/McKenzie-Method.aspx
  4. Gentle Camel Pose performed once a day.  See below for instructions.

 

Gentle Camel Pose Instructions

  • Fold your yoga mat in half for extra cushion and then kneel on it, aligning the knees directly under the hips
  • Inhale, lengthen your spine, make loose fists with your hands and place them on either side of your tailbone.
  • Exhale, firm the buttocks and push the hips forward and lift your chest to the sky, allowing the spine to gently arch.  Be sure to keep the neck long
  • Hold the pose for 3-6 breaths, gently allowing the spine to arch more while widening the chest.
  • Slowly return up on an inhale

Counter Pose: Child’s pose (please refrain if you have an active back problem that is causing you any leg symptoms.)

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2 Comments (+add yours?)

  1. Anxiety remedies
    Sep 07, 2011 @ 04:53:17

    Roughly motivational place of duty you give rise to at this juncture. Seems to facilitate lots of relations enjoyed and benefited from it. Cheers and credit.
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  2. Diego
    Jul 03, 2012 @ 03:48:48

    Many people think that yoga is just stertching or physical exercise. But while stertching is certainly involved, yoga is mental control, conscience expansion and love comprehension.

    Reply

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