Advertising
Advertising

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.

Advertising

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

    Advertising

    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:

        Advertising

        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.

          Advertising

          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

            More by this author

            Kelly Weiss

            Purpose-driven business + lifestyle coach

            5 Steps to Choosing Expansive New Year’s Resolutions How to make decisions from a place of love rather than fear The Most Common Marketing Challenge Small Businesses Face And How To Solve It 5 Ways To Cultivate Inner Peace 5 Meditative Chair Exercises Guaranteed To Promote Work Productivity

            Trending in Productivity

            1 Why Working 9 to 5 Is Outdated 2 35 Top Productivity Apps for iPhone (2020 Updated) 3 7 Tips for Overcoming Challenges in Life Like a Pro 4 10 Ways to Live an Intentional Life 5 How Smart Goal Setting Helps You Make Lasting Changes

            Read Next

            Advertising
            Advertising
            Advertising

            Last Updated on August 6, 2020

            Why Working 9 to 5 Is Outdated

            Why Working 9 to 5 Is Outdated

            Bristol is the most congested city in England. Whenever I have to work at the office, I ride there, like most of us do. Furthermore, I always make sure to go at off hours; otherwise, the roads are jam-packed with cars, buses, bikes, even pedestrians. Why is that? Because everyone is working a traditional 9 to 5 work day.

            Where did the “9 to 5” Come From?

            It all started back in 1946. The United States government implemented the 40 hour work week for all federal employees, and all companies adopted the practice afterwards. That’s 67 years with the same schedule. Let’s think about all the things that have changed in the 67 years:

            • We went to the moon, and astronauts now live in space on the ISS.

            • Computers used to take up entire rooms and took hours to make a single calculation. Now we have more powerful computers in our purses and back pockets with our smartphones.

            • Lots of employees can now telecommute to the office from hundreds, and even thousands of miles away.

            In 1946 a 9-5 job made sense because we had time after 5pm for a social life, a family life. Now we’re constantly connected to other people and the office, with the Internet, email on our smartphones, and hashtags in our movies and television shows. There is no downtime anymore.

            Advertising

            Different Folks, Different Strokes

            Enjoying your downtime is an important part of life. It recharges your batteries and lets you be more productive. Allowing people to balance life and work can provide them with much needed perspective and motivation to see the bigger picture of what they are trying to achieve.

            Some people are just more productive when they’re working at their optimal time of day, after feeling well rested and personally fulfilled.  For some that can be  from 4 a.m. to 9 a.m; for others, it could be  2 p.m. to 7 p.m.

            People have their own rhythms and routines. It would be great if we could sync our work schedule to match. Simply put, the imposed 8-hour work day can be a creativity and morale killer for the average person in today’s world.

            Advertising

            Productivity and Trust Killer

            Fostering creativity among employees is not always an easy endeavor, but perhaps a good place to start is by simply not tying their tasks and goals to a fixed time period. Let them work on their to-do list at their own pace, and chances are, you’ll get the best out of your employee who feels empowered instead of babysat.

            That’s not to say that you should  allow your team to run wild and do whatever they want, but restricting them to a 9 to 5 time frame can quickly demoralize people. Set parameters and deadlines, and let them work at their own creative best with the understanding that their work is crucial to the functioning of the entire team.

            Margaret Heffernan, an entrepreneur who previously worked in broadcasting, noted to Inc that from her experience, “treating employees like grown-ups made it more likely that they would behave the same way.” The principle here is to have your employees work to get things done, not to just follow the hands on the clock.

            Advertising

            A Flexible Remote Working Policy

            Yahoo CEO Marissa Mayer famously recalled all her remote workers, saying she wanted to improve innovation and collaboration, but was that the right decision? We’ve all said that we’re often more productive in a half day working from home than a full day working in the office, right? So why not let your employees work remotely from home?

            There are definitely varying schools of thought on remote working. Some believe that innovation and collaboration can only happen in a boardroom with markers, whiteboards and post-it notes and of course, this can be true for some. But do a few great brainstorms trump a team that feels a little less stressed and a little more free?

            Those who champion remote working often note that these employees are not counting the clock, worried about getting home, cooking dinner or rushing through errands post-work. No one works their 9-5 straight without breaks here and there.  Allowing some time for remote working means employees can handle some non-work related tasks and feel more accomplished throughout the day. Also, sometimes we all need to have a taste of working in our pajamas, right?

            Advertising

            It’ll be interesting to see how many traditional companies and industries start giving their employees more freedom with their work schedule. And how many end up rescinding their policies like Yahoo did.

            What are your thoughts of the traditional 9-5 schedule and what are you doing to help foster your team’s productivity and creativity? Hit the comments and let us know.

            Read Next