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5 Meditative Chair Exercises Guaranteed To Promote Work Productivity

5 Meditative Chair Exercises Guaranteed To Promote Work Productivity

Sitting on a computer all day to work can become a real pain in the neck (or back) if you don’t take regular breaks. Choosing to not get up and instead plow through your work often leads to fatigue, poor posture, and repetitive strain injuries of the wrists and arms.

Taking regular breaks through out your day to stretch or move around not only moves the blood around your body, it also provides your brain with a chance to recharge, so you can return to work more focused and productive.

More productive ways to spend your breaks include going outside to get fresh air, walking around the block or through a park, and drinking water. However, if you are pushed for time and limited by weather an even more optimal way to spend your break is to stretch your body and focus on your breathing.

Stretching your body elongates your muscles and gets rid of tightness from sitting in a fixed position. Slowing down and focusing on your breath controls your thoughts, emotions, and in turn reality.

As a entrepreneurial lifestyle coach and meditation teacher, I have seen the most success with office workers when teaching this basic set of five Kundalini warm up exercises, modified for a desk chair. Not only can these exercises be completed in five minutes, all my clients report feeling more relaxed and focused afterwards.

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Schedule in your calendar two breaks throughout the day, I recommend 10am and 4pm and spend a few minutes going through these meditative exercises. Close your eyes, relax and enjoy. What have you got to lose, except your stress and fatigue?

1. Spinal Flex

Meditation_SpinalTwist

    Benefits:
    This exercise stimulates and stretches the lower and mid-spine. It improves emotional balance and promotes better flow of energy between the lower and higher centers of the body by opening up your solar plexus chakra (below your heart).

    How it’s done:
    1. Sit on your chair with a straight spine.
    2. Hold on to your knees (if comfortable) or place your hands on thighs.
    3. While keeping your head straight and eyes looking forward, inhale and press your chest forward so you arch the bottom of your spine.
    4. As you exhale and remain looking forward with a straight head and curl your spine down and relax your shoulders.
    5. Continue rhythmically with deep breaths for 1 – 3 minutes.
    6. To end inhale, exhale, and relax.

    2. Sufi Grinds

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    Meditation_SufiGrind

      Benefits:
      This yoga exercise massages all your important digestive organs and forces toxins and waste out into the elimination systems of your body. It also warms up and loosens the lumbar area of the back.

      How it’s done:

      1. Sit on your chair with a straight spine.
      2. Hold on to your knees (if comfortable) or place your hands on thighs.
      3. While keeping your head still, grind your stomach over to your right knee and continue in a big circular motion moving left (counter clockwise). Once you are halfway through start moving in the opposite direction (clockwise).
      4. Visualize drawing a big circle with your navel.
      5. Inhale as your body moves forward and exhale as you move backwards.
      6. Continue for 1 – 3 minutes.
      7. To end inhale, exhale, and relax.

      3. Spinal Twist

      Meditation_SpinalFlex

        Benefits:
        This exercise promotes flexibility in your entire back and massages the inner organs. It also opens up the heart center and stimulates the upper spine.

        How it’s done:

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        1. Sit with a tall spine.
        2. Grab your shoulders, with the thumbs in back and the fingers in front.
        3. Keep your elbows high, with your arms parallel to the ground.
        4. Inhale as you twist the head and torso to the left.
        5. Exhale as you twist to the right.
        6. Keep repeating with a powerful breath for 1 – 3 minutes.
        7. To end inhale facing straight forward, exhale and relax.

        4. Shoulder shrugs

        Meditation_ShoulderShrugs

          Benefits:
          This exercise releases tension in the shoulders. Opens the upper spine and energizes the heart and throat centers.

          How it’s done:

          1. Sit on your chair with a straight spine.
          2. Hold on to your knees (if comfortable) or place your hands on thighs.
          3. Inhale and shrug your shoulders up towards your ears.
          4. Exhale and drop the shoulders down.
          5. Continue rhythmically with powerful breathing for 1 – 2 minutes.
          6. To end inhale, exhale and relax.

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          5. Neck Rolls

          Meditation_NeckRoll

            Benefits:
            This exercise releases tension in the neck and shoulders, stimulates the thyroid, and promotes better blood flow to the brain.

            How it’s done:

            1. Sit on your chair with a straight spine.
            2. Hold on to your knees (if comfortable) or place your hands on your thighs.
            3. Begin rolling the neck clockwise in a circular motion, bringing the right ear toward the right shoulder, the back of the head toward the back of the neck, the left ear toward the left shoulder and the chin towards the chest.
            4. The shoulders remain relaxed and motionless and the neck should be allowed to gently stretch as the head circles around.
            5. Continue for 1 or 2 minutes, then reverse the direction and continue for 1 or 2 minutes more.
            6. To end, bring the head to a central position and relax.

            Featured photo credit: Binary Koala via flickr.com

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            Kelly Weiss

            Purpose-driven business + lifestyle coach

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            Last Updated on April 22, 2021

            How to Work Hard the Smart Way: 4 Daily Rituals to Follow

            How to Work Hard the Smart Way: 4 Daily Rituals to Follow

            Habits are what sets an average leader apart from a great leader. We can argue that talent is the biggest factor; we may debate how the amount of charisma sets the two apart. Yet, if you were to show me what you believed to be a great leader, I can show you the habits that made her/him great. Great leaders have great habits and know how to work hard the smart way.

            Developing Great Habits Is Hard Work

            In my early college days, I had spent a lot of time learning how to play the trumpet. Playing the trumpet took time and discipline. I had some natural talent, but not enough to hide my lack of ability. My trumpet teacher was a man of discipline, and there was no doubt he had talent. What stood to me was his work ethic. He had to be one of the hardest working mentors that I had the privilege of working with.

            One afternoon, I was in his office getting ready for my weekly trumpet lesson. As I was preparing, my eyes scanned the room and saw that there were quotes all over his office. My eyes rested on one quote that forever changed my thinking about my playing. It was a quote from my high school basketball coach Tim Notke that would become popular through professional athletes Kevin Durant and Tim Tebow:

            “Hard work beats talent when talent fails to work hard.”

            Hard work trumps talent. The key to success is not found in your talent or ability. Talent and ability are necessary, but they are not the primary factors. They are supporting roles in the story you are writing.

            Ultimately, hard work is the key to your success. A good work ethic creates the momentum that propels you forward towards your goals.

            Motivation Is Not the Answer

            How many times have you seen someone go to a conference, get inspired, and then come home and do nothing?

            If motivation were the answer, the world would have transformed hundreds of times over. Yet, when we look out our doors or turn on the news, we do not see a utopian society.

            We have thousands of people who become inspired but lack the work ethic to apply anything they have learned. Time and time again frustration creeps in. We are so motivated and inspired by what we see but fail to put in place the things that would change our lives.

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            Frustration happens when the gap between what you expect to be true and what is true gets bigger. Motivation tends to create an expectation that is not rooted in reality. We want to take on the world but cannot get off Netflix long enough to do so.

            Motivation is not the answer, but working hard is. Good habits and routines that produce success are the byproducts of a strong work ethic. The habits and routines we create and follow are the foundation on which we build a winning life.

            How to Work Hard by Working Smarter

            Here are 4 routines that will help you learn how to work hard and achieve your short term and long term goals.

            1. Define What a Win Looks Like

            In football, a player that crosses into the end zone gain points. In soccer, a player kicks the ball into the net to score. Hockey, lacrosse, and basketball are all the same. The player takes the object and moves it into the designated area to gain points. The team with the most points wins the game.

            Why is it that we can define what a win looks like in sports, but we fail to do so in our leadership, our businesses, or our homes?

            Learning how to work hard without setting a target is futile. It is insanity to work hard without having a clear direction to place your energy. I would argue that defining a win is one of the most important routines that a leader can have. Defining a win separates superficial activity from meaningful activity.

            When I define a win, I know the goal line I have to cross[1]. Knowing where the goal line is informs me of the activity I have to engage in to cross it. Without a clear direction, I am spinning my wheels hoping that I will get to a destination I haven’t defined. It is like asking a GPS for directions but failing to input the destination.

            4 Steps to Define a Win
            • Know the outcome you desire.
            • Declare the outcome in specific, meaningful terms.
            • Write the outcome down.
            • Set your activity list to only do that which will complete your goals.

            Let me give you an example. 15 years ago, I started speaking professionally. As a young and naïve speaker, I thought winning meant that I had to get a reaction from the audience. If they cheered, smiled, or cried, I considered myself a winner. The problem was my lack of understanding of what a win looked like. As a seasoned speaker, my wins look different.

            As of today, when I speak, I am not looking for any emotional reactions from the audience. I win if, and only if, I clearly communicated my point so that anyone hearing the talk can take it and apply it to their lives that day. That is how I define a win when I speak now.

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            Create a habit of declaring a win. When you do, you will see your productivity soar and your encouragement increase. Pairing a hard work ethic with wise decisions creates victory. Stop being a mouse on a wheel that goes nowhere, and start being the captain of your fleet.

            2. Evaluate Your Activity

            Not all activity is equal. There are things you must do, things you need to do, and things we can either give away or delete. The greatest challenge of a leader is understanding the difference. Understanding what activity is busywork and what activity is mission work is pivotal.

            Not only do we need to learn how to evaluate our activity, but we must make this a core routine in our arsenal of success. Stop working so hard on everything and start learning how to work hard on the right things.

            Not every activity will move the needle forward for you. In fact, you were never meant to do everything yourself! Once we stop trying to be a martyr in our leadership, we can start looking at how to take things off our plates through delegation.

            Based on the Eisenhower box, there are 4 things that we look at when deciding on which activities are important:

            • Do now
            • Plan to do it later
            • Delegate to someone else
            • Delete it

            Powerful questions are the way you discover if the activity is right or not:

            • Does this activity move me towards or away from my goals?
            • Do I have to do this activity or can I give this activity away to someone else?
            • Does this activity have to be now right now or can it be scheduled for later dates?
            • Does this activity have to be done at all?

            Evaluating the type of activity you engage in should be a routine that you do daily. Learning how to work hard should create progress. Having a system of evaluation and a routine to do it will help.

            3. Prioritize Your Calendar

            If you were to show me your calendar, I could show you why you are not further along. When you lack the routine of placing things on your calendar, two things happen.

            First, what does not make it on your calendar does not get done.

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            It is a simple truth that is often overlooked. Your calendar contains the power to change your life. Yet, we don’t use our calendars to their fullest potential.

            “You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.” -John C. Maxwell

            Also, if you don’t mark you activities on your calendar, you are leaving it open to other’s priorities.

            “The key is not to prioritize what’s on your schedule, but to schedule your priorities.” -Stephen Covey

            Having a routine in your life where you place things on your calendar is pivotal to your success. This is not a routine one should overlook.

            It’s time to take your leadership and business to the next level. It’s time to start putting your daily routines on your calendar, along with your priorities.

            4. Reflect on Your Day and Plan the Next

            We are all about the morning routine. Whatever that looks like for you, there should be a routine in the morning that sets you up for success.

            Hard work starts when your feet hit the ground in the morning. Creating the habit of winning starts with the first thing you accomplish that morning. If you win your morning, you will win your day.

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            Best Morning Routine to Prepare to Work Hard

              But how often have you heard people talk about an evening routine? Tomorrow is won the day before it happens. When you fail to plan your day, you may put your effort toward in the wrong things. Route replaces routine. Indecision replaces decisiveness. Losses replace wins. The discouragement will deflate your momentum and increases the chances of procrastination. That is why we set our schedule the night before.

              “Every battle is won or lost before it is ever fought.” -Sun Tzu

              Working hard doesn’t have to be hard work. It shouldn’t take much out of you learn how to work hard as long as you work smart. Having a time where you reflect on the day and set your priorities is the difference-maker.

              Use these questions to reflect on your day:

              • What went well?
              • What didn’t go well?
              • What can I change?
              • What do I need to start doing?
              • What do I need to stop doing?

              The Bottom Line

              Navigating through life is hard work. Yet, the work doesn’t have to be hard when you work smarter. When you create routines that support your mission, you create wins. Working hard, the smart way will tip the balance in our favor.

              Boxing legend Joe Frazier said:

              “Champions aren’t made in the ring; they are merely recognized there.”

              Champions put in the hard work behind the scenes. The world recognized them as a champion when they saw the results of the hard work. Right now, you are doing the work of creating a champion in yourself.

              That work is setting your routines in order because you now know that success flows from your daily routines. If you are not experiencing the success you desire, then it is time to change things up.

              More on Creating Healthy Routines

              Featured photo credit: Zan via unsplash.com

              Reference

              [1] The Balance Careers: Interview Question: “How Do You Define Success?”

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