Health and Me

Aarushi Bhadury

These Yoga Poses Can Help If You Are Struggling To Get A Good Night's Sleep

One of the biggest impact of yoga, that many people do not know about, is the effect it has on our emotions and mental health. The simple movements of yoga can help regulate the nervous system. It not only helps us control our emotions, but it also gives our body the space it needs to focus on other important things. One of the biggest issues many people face these days is the lack of sleep. 

According to a 2023 review, people between 30% and 50% deal with sleep problems like <span><a href="https://www.healthandme.com/health/insomnia">insomnia</a></span>. And about one in five adults struggle to fall asleep every night. If you've tried everything else, or if caffeine got the better of you, yoga might help. These yoga poses, supported by science, are free, have no bad side effects, and can bring relief quickly.

Just doing the poses isn't enough. How you do them matters. Straining or getting frustrated will only add tension, which fights the calming effects of yoga. Instead, focus on deep, slow breaths. Research shows that slow breathing is a big part of why yoga helps with sleep. You can count your breaths, follow a breathing pattern, or just breathe more easily. Consistent practice of these poses before bed can help you fall asleep faster.

This pose helps you relax. Bending forward stretches your back and releases tight muscles. It also wakes up nerves along your spine, making you calm. Plus, it touches a spot on your big toe that may help you sleep better. To do it, stand with feet apart, bend forward, and hold your toes or legs. Relax your neck and breathe deeply.

<h4>Baddha Konasana (Bound Angle Pose)</h4>

If joint pain keeps you awake, this pose can help. It stretches your back, hips, shoulders, and knees, making you more comfortable. Sit with your feet together and knees out. Lean forward and hold your ankles. Relax your shoulders and neck. Breathe slowly. It helps ease tension that stops you from sleeping.

<h4>Uttana Shishosana (Extended Puppy Pose)</h4>

This pose is great for tight shoulders and back, especially if you use screens a lot. It also gently presses on your forehead, which can make you sleepy. Go on hands and knees, walk your hands forward, and rest your forehead on the floor. Relax your chest and breathe. This can help you feel calm before bed.

This twist helps lower your blood pressure, which can help you sleep better. Lie on your back, bring your knees to your chest, and let them fall to one side. Stretch your arms out and relax your shoulder. Breathe slowly. Do this on each side. It helps your body get ready for sleep.

<h4>Viparita Karani (Legs Up the Wall)</h4>

This pose calms you down by releasing tension and slowing your breathing. Sit near a wall, lie back, and put your legs up the wall. Relax your legs and arms. Breathe slowly for a few minutes. You can also do this in bed, with your legs up against the wall or resting on the bed. It's a simple way to relax.

Health Conditions A-Z

health

yoga & asanas

yoga for sleep

insomnia

yoga poses to sleep better

sleeplessness

7 Essential Additions To Lower Your Cholesterol, According To Doctor

Why Your Post-Workout Headache Isn’t Just About Dehydration, Here's What Could Be Wrong

Study Reveals A Rare Appendix Cancer Among Millennials And Gen X

Fitness

Avoid The Heat With These Indoor Exercises

Stay Sharp! Activities That Keep Cognitive Diseases At Bay

Protect Your Cardiovascular Health With These Heart Healthy Foods

Ways To Ease Nighttime Anxiety

Smoothie Ideas That Can Help With Weight Loss

Low Fat Foods That Are Actually Unhealthy

All Suryanamaskar Poses And How To Do Them

Do Changing Seasons Affect Your Weight?

Can Heatwave Affect Your Diet?

Heatwave To Monsoon: Health Concerns With Seasonal Changes

Standing Exercises That Help You Burn Calories

Reasons To Do Dancing As A Workout

Why Summer Fruits Are A Great Addition To Your Diet?

What Should You Avoid For Your Bladder?

Lower-Body Exercises For Strong Foundation

Healthy Drinks That Improve Your Digestion

World Tobacco Day: Unexpected Ways Smoking Can Affect You

Seasonal Mood Swings? How Weather Affects Mental Health

Is Calorie Counting Healthy? Dos And Don’ts

Heat-Related Illnesses That You Should Know

Menstrual Hygiene Day: Tips On Period Hygiene

​Add These High Protein Vegetarian Meals To Your Diet​

Top 10 Workouts That Burn Most Calorie

Makhana Season – Healthy &amp; Quick Foxnut Recipes

Monsoon Ahead – Tips On Building Rainy Season Immunity

Do You Have Prickly Heat Rash – Symptoms, Causes And Treatment

Healthy No-Cook Recipes You Can Try

How Do You Calorie Count – Numbers And Nutrients

Unexpected Signs Of Dehydration – Safety And Precaution Measures

Leg Exercises You Can Do At Home To Build Strength

Foods That Promote Skin Elasticity

Must-Do Chest Exercises You Can Try At Home

What Are The Symptoms Of JN.1 COVID-19 Strain?

Why Does Sleeping Become Harder As You Age?

High-Fiber Healthy Drinks You Should Try

10 Dumbbell Exercise Variations For Upper-Body Strength

A Parent’s Guide To Pets: Important Points To Consider For Your Child’s Health

Food Anxiety Is Real – How Your Food Intake Affects Your Anxiety

World Osteoporosis Month: Ways To Strengthen Your Bones

Brain Exercises To Keep You Cognitively Sharp

One of the biggest impact of yoga, that many people do not know about, is the effect it has on our emotions and mental health. The simple movements of yoga can help regulate the nervous system. It not only helps us control our emotions, but it also gives our body the space it needs to focus on other important things. One of the biggest issues many people face these days is the lack of sleep. According to a 2023 review, people between 30% and 50% deal with sleep problems like insomnia. And about one in five adults struggle to fall asleep every night. If you've tried everything else, or if caffeine got the better of you, yoga might help. These yoga poses, supported by science, are free, have no bad side effects, and can bring relief quickly.How Yoga Helps With Sleep?Just doing the poses isn't enough. How you do them matters. Straining or getting frustrated will only add tension, which fights the calming effects of yoga. Instead, focus on deep, slow breaths. Research shows that slow breathing is a big part of why yoga helps with sleep. You can count your breaths, follow a breathing pattern, or just breathe more easily. Consistent practice of these poses before bed can help you fall asleep faster.Padangusthasana (Big Toe Pose)This pose helps you relax. Bending forward stretches your back and releases tight muscles. It also wakes up nerves along your spine, making you calm. Plus, it touches a spot on your big toe that may help you sleep better. To do it, stand with feet apart, bend forward, and hold your toes or legs. Relax your neck and breathe deeply.Baddha Konasana (Bound Angle Pose)If joint pain keeps you awake, this pose can help. It stretches your back, hips, shoulders, and knees, making you more comfortable. Sit with your feet together and knees out. Lean forward and hold your ankles. Relax your shoulders and neck. Breathe slowly. It helps ease tension that stops you from sleeping.Uttana Shishosana (Extended Puppy Pose)This pose is great for tight shoulders and back, especially if you use screens a lot. It also gently presses on your forehead, which can make you sleepy. Go on hands and knees, walk your hands forward, and rest your forehead on the floor. Relax your chest and breathe. This can help you feel calm before bed.Supine TwistThis twist helps lower your blood pressure, which can help you sleep better. Lie on your back, bring your knees to your chest, and let them fall to one side. Stretch your arms out and relax your shoulder. Breathe slowly. Do this on each side. It helps your body get ready for sleep.Viparita Karani (Legs Up the Wall)This pose calms you down by releasing tension and slowing your breathing. Sit near a wall, lie back, and put your legs up the wall. Relax your legs and arms. Breathe slowly for a few minutes. You can also do this in bed, with your legs up against the wall or resting on the bed. It's a simple way to relax.

these yoga poses can help if you are struggling to get a good night's sleep

Tanya Dutt

Health & Wellness

The Four Phases Of A Migraine

the four phases of a migraine

World Brain Tumour Day 2025: When Kids Have Brain Tumours, Early Symptoms Parents Often Miss

world brain tumour day: when kids have brain tumours: early symptoms parents often miss

Health News

Invasive Meningococcal Disease Confirmed In Maldives; What Are The Symptoms Of This Bacterial Infection?

invasive meningococcal disease confirmed in maldives; what are the symptoms of this bacterial infection?

First COVID, Now Hepatitis, Kerala Is Facing Health Crisis As Thrissur Becomes The New Epicenter

first covid, now hepatitis, kerala is facing health crisis as thrissur becomes the new epicenter

Nothing ruins a hard workout like being benched by a thudding headache. Dehydration often gets the blame, but it's certainly not the only culprit. Post-exercise headaches, as it turns out, are more complicated than that, with multiple triggers including blood sugar drops, neck tension—and even in some instances, something more sinister.

Whether you’re a weekend warrior or training for your next triathlon, understanding the root cause of your post-workout headaches is essential to managing them and preventing them from coming back.

Exercise headaches—also known as exertional headaches—are headaches that arise during or shortly after exercise. They're generally characterized by a throbbing sensation on both sides of the head and may persist anywhere from a few minutes to as long as 48 hours. Initially described by French physician Jules Tinel in 1932, the headaches have become a frequent complaint among fitness enthusiasts since.

The condition occurs in approximately 12% of adults, though prevalence is highly variable across studies—1% to 26%. Most cases are benign and transient, but frequent or severe headaches need further scrutiny, as they can be related to underlying illness.

<h2>Multiple Causes Of Exercise Headaches</h2>

While dehydration is a common headache trigger, it's usually not the sole cause. Here's a summary of other potential causes:

They arise without any concomitant medical disease. They're probably secondary to changes in blood pressure and flow within the brain during exercise. When blood vessels dilate quickly to meet increased oxygen demand, it can cause pain in the head. Women and people with a history of migraines appear to be more prone.

<h4>2. Heat and Environmental Conditions</h4>

Hot, humid climates can make a headache more probable. Your brain doesn't perspire like the rest of your body; rather, it cools itself with additional blood flow, which could add to intracranial pressure. Sunlight exposure is a factor as well—migraine sufferers can be especially sensitive to heat and light.

Sweating during exercise results in fluid loss. If not replaced, it can result in dehydration—a established cause of headache severity and frequency. But surprisingly, dehydration might not itself cause the headache. Instead, it raises the burden your body is bearing during exercise, and this makes a headache more probable.

Exercising on an empty stomach or without sufficient fueling will lower your blood glucose below 70 mg/dL, resulting in a state of hypoglycemia. Symptoms range from shakiness and dizziness to headaches. Consume a carb-rich snack 30–60 minutes prior to exercising to stabilize the glucose levels.

Weightlifting while having overstraining neck muscles or poor posture in yoga exercises can lead to cervicogenic headaches, which are caused by the cervical spine and muscles and neck and shoulder areas. Such headaches may not be present with neck pain and thus are difficult to diagnose.

<h4>6. Tight Gear and External Compression</h4>

Helmets, caps, or even tightly fitting goggles can cause pressure headaches by squeezing the scalp and overlying tissue. Called external compression headaches, they generally clear within an hour of taking off the equipment.

<h2>When Should You Worry? Red Flags to Look Out For</h2>

Most post-exercise headaches are harmless and go away on their own. Nevertheless, if you have the following symptoms, you should get medical help:

<ul><li>Sudden, severe headache (thunderclap headache)</li><li>Visual disturbances or confusion</li><li>Neck stiffness, nausea, or vomiting</li><li>Headache that lasts more than 24 hours</li><li>Newly developed headaches after the age of 50</li><li>Headaches accompanied by fever or seizure</li></ul>

These symptoms can indicate serious illnesses such as a subarachnoid hemorrhage, reversible cerebral vasoconstriction syndrome, or a cervical artery dissection.

<h2>How to Prevent Exercise-Induced Headaches?</h2>

Although there is no single solution to preventing these headaches, a number of simple steps can help minimize your risk significantly:

<h4>1. Focus on Warm-Up and Cool-Down Procedures</h4>

Bouncing right into high-intensity work can stun your system. A gradual warm-up lets your circulatory vessels adjust, and a cooldown restores circulation to baseline levels.

<h4>2. Hydrate Before, During, and After</h4>

For the light to moderate workout, drink water. But for heavy sweating or exercising longer than 90 minutes, use drinks that have electrolytes to replenish sodium and potassium lost in sweat.

Avoid working out on an empty stomach. Instead, eat a balanced pre-workout snack that includes carbohydrates and a small amount of protein. For example, a banana with peanut butter or a smoothie with oats can sustain your energy and help prevent blood sugar dips.

<h4>4. Be Mindful of Environmental Conditions</h4>

Don't exercise at the hottest part of the day or in extremely hot conditions. Work out in shady spots or indoor facilities with air conditioning when necessary.

<h4>5. Practice Proper Form and Technique</h4>

No matter if you're doing weights or a plank, poor posture can cause muscle strain and tension headaches. Think about getting help from a certified trainer or physical therapist to hone your form.

Ensure helmets, goggles, or headbands fit tightly but not so tightly that pressure is felt. Ensure adjustable accessories and rest in case of discomfort.

<h2>When to See a Healthcare Provider?</h2>

If you find yourself repeatedly struggling with post-exercise headaches even after making these changes, it's time to speak with a healthcare professional. While the majority of examples can be assessed with a physical examination and medical history, additional testing such as a CT or MRI will be considered in exceptional circumstances.

Pregnant women or those who have underlying medical issues should always speak with their healthcare professionals if exercise headaches persist or shift pattern.

Exercise headaches are a nuisance, but they're not usually dangerous. The trick is determining your personal triggers—whether dehydration, heat, blood sugar, posture, or equipment and taking preventative measures. With a few conscious changes to your routine, you can have headache-free workouts and get back on track.

fitness and health

exercise headache

post workout headache

dehydration headache

workout headache causes

prevent exercise headache

heat headache

cervicogenic headache prevention

Nothing ruins a hard workout like being benched by a thudding headache. Dehydration often gets the blame, but it's certainly not the only culprit. Post-exercise headaches, as it turns out, are more complicated than that, with multiple triggers including blood sugar drops, neck tension—and even in some instances, something more sinister.Whether you’re a weekend warrior or training for your next triathlon, understanding the root cause of your post-workout headaches is essential to managing them and preventing them from coming back.What Are Exercise Headaches?Exercise headaches—also known as exertional headaches—are headaches that arise during or shortly after exercise. They're generally characterized by a throbbing sensation on both sides of the head and may persist anywhere from a few minutes to as long as 48 hours. Initially described by French physician Jules Tinel in 1932, the headaches have become a frequent complaint among fitness enthusiasts since.The condition occurs in approximately 12% of adults, though prevalence is highly variable across studies—1% to 26%. Most cases are benign and transient, but frequent or severe headaches need further scrutiny, as they can be related to underlying illness.Multiple Causes Of Exercise HeadachesWhile dehydration is a common headache trigger, it's usually not the sole cause. Here's a summary of other potential causes:1. Primary Exercise HeadachesThey arise without any concomitant medical disease. They're probably secondary to changes in blood pressure and flow within the brain during exercise. When blood vessels dilate quickly to meet increased oxygen demand, it can cause pain in the head. Women and people with a history of migraines appear to be more prone.2. Heat and Environmental ConditionsHot, humid climates can make a headache more probable. Your brain doesn't perspire like the rest of your body; rather, it cools itself with additional blood flow, which could add to intracranial pressure. Sunlight exposure is a factor as well—migraine sufferers can be especially sensitive to heat and light.3. Role of DehydrationSweating during exercise results in fluid loss. If not replaced, it can result in dehydration—a established cause of headache severity and frequency. But surprisingly, dehydration might not itself cause the headache. Instead, it raises the burden your body is bearing during exercise, and this makes a headache more probable.4. Low Blood Sugar LevelsExercising on an empty stomach or without sufficient fueling will lower your blood glucose below 70 mg/dL, resulting in a state of hypoglycemia. Symptoms range from shakiness and dizziness to headaches. Consume a carb-rich snack 30–60 minutes prior to exercising to stabilize the glucose levels.5. Poor Posture and Bad FormWeightlifting while having overstraining neck muscles or poor posture in yoga exercises can lead to cervicogenic headaches, which are caused by the cervical spine and muscles and neck and shoulder areas. Such headaches may not be present with neck pain and thus are difficult to diagnose.6. Tight Gear and External CompressionHelmets, caps, or even tightly fitting goggles can cause pressure headaches by squeezing the scalp and overlying tissue. Called external compression headaches, they generally clear within an hour of taking off the equipment.When Should You Worry? Red Flags to Look Out ForMost post-exercise headaches are harmless and go away on their own. Nevertheless, if you have the following symptoms, you should get medical help:Sudden, severe headache (thunderclap headache)Visual disturbances or confusionNeck stiffness, nausea, or vomitingHeadache that lasts more than 24 hoursNewly developed headaches after the age of 50Headaches accompanied by fever or seizureThese symptoms can indicate serious illnesses such as a subarachnoid hemorrhage, reversible cerebral vasoconstriction syndrome, or a cervical artery dissection.How to Prevent Exercise-Induced Headaches?Although there is no single solution to preventing these headaches, a number of simple steps can help minimize your risk significantly:1. Focus on Warm-Up and Cool-Down ProceduresBouncing right into high-intensity work can stun your system. A gradual warm-up lets your circulatory vessels adjust, and a cooldown restores circulation to baseline levels.2. Hydrate Before, During, and AfterFor the light to moderate workout, drink water. But for heavy sweating or exercising longer than 90 minutes, use drinks that have electrolytes to replenish sodium and potassium lost in sweat.3. Fuel Up SmartlyAvoid working out on an empty stomach. Instead, eat a balanced pre-workout snack that includes carbohydrates and a small amount of protein. For example, a banana with peanut butter or a smoothie with oats can sustain your energy and help prevent blood sugar dips.4. Be Mindful of Environmental ConditionsDon't exercise at the hottest part of the day or in extremely hot conditions. Work out in shady spots or indoor facilities with air conditioning when necessary.5. Practice Proper Form and TechniqueNo matter if you're doing weights or a plank, poor posture can cause muscle strain and tension headaches. Think about getting help from a certified trainer or physical therapist to hone your form.6. Get Proper Gear FitEnsure helmets, goggles, or headbands fit tightly but not so tightly that pressure is felt. Ensure adjustable accessories and rest in case of discomfort.When to See a Healthcare Provider?If you find yourself repeatedly struggling with post-exercise headaches even after making these changes, it's time to speak with a healthcare professional. While the majority of examples can be assessed with a physical examination and medical history, additional testing such as a CT or MRI will be considered in exceptional circumstances.Pregnant women or those who have underlying medical issues should always speak with their healthcare professionals if exercise headaches persist or shift pattern.Exercise headaches are a nuisance, but they're not usually dangerous. The trick is determining your personal triggers—whether dehydration, heat, blood sugar, posture, or equipment and taking preventative measures. With a few conscious changes to your routine, you can have headache-free workouts and get back on track.

why your post-workout headache isn’t just about dehydration, here's what could be wrong

Struggling to Get Out Of Bed After A Big Weekend? Try These Stretches For Relief

Stretches For Relief From Body Pain

Bizarre Penis Changes, Eye Strokes, Creepy ‘Walking Dead’ Hands: Alarming Ozempic Side Effects Shocking The World

bizarre penis changes, eye strokes, creepy ‘walking dead’ hands: alarming ozempic side effects shocking the world

How VR and Gaming Aid In Brain Surgery Rehab

how vr and gaming aid in brain surgery rehab

While fun, big weekends can sometimes lead to an unwelcome surprise on Monday morning: nagging body aches and stiffness. It's easy to overexert ourselves, whether it's from a long hike, dancing the night away, or even just spending more time on our feet than usual. 

This extra effort can leave our muscles feeling tight and sore, making it tough to even roll out of bed. However, you do not need to worry much, stretching is a fantastic way to gently help your body back to comfort. By lengthening tight muscles and improving blood flow, stretches can help relieve that post-weekend body pain and get you moving more freely. 

<h2>Important <span rel="noindex">Stretches To Re-energize Your Body</span> </h2>

Even just 10-20 minutes of stretching each day can work wonders for your body and mind, helping you feel brand new. This short daily practice can significantly improve your flexibility, making everyday movements easier and more comfortable. Beyond the physical benefits, stretching is a fantastic stress reliever, calming your mind and promoting a sense of well-being. Here are some you should try. 

These stretches help loosen up the very top of your shoulders and neck. Stand with your feet apart and arms relaxed. Gently tilt your head to the side, trying to touch your ear to your shoulder. Hold for 10 seconds, then switch sides. Repeat 3 times on each side. 

This is an easy way to stretch your shoulders and release tension. Stand with feet apart. Breathe in and lift your shoulders up towards your ears. Roll them back, squeezing your shoulder blades together. Breathe out and drop your shoulders down. Repeat this movement 10 times. 

This gentle stretch uses gravity to improve shoulder movement. Stand and lean forward, supporting yourself with one hand on a table. Let your other arm hang freely. Gently swing it in small circles for 30 seconds to 1 minute, then reverse direction. Repeat with the other arm. 

These swings help warm up your shoulder joint and increase its movement. Stand with feet apart. Swing your arms out to the sides, then gently cross them in front of your body, alternating which arm is on top. Keep your arms straight. Do this 10 times. 

This stretch helps loosen the back of your shoulder. Stretch one arm straight across your body. Use your other forearm to gently pull the stretched arm further, feeling it in the back of your shoulder. Hold for 20 seconds, then switch arms. 

This is a gentle yoga pose that helps stretch the back of your shoulders. Kneel on the floor with knees apart and big toes touching. Sit back on your heels as you lean forward, reaching your arms out in front. Breathe deeply and hold for a minute or more. 

This forward-bending yoga pose can help release tension in your shoulders and neck. Stand with feet apart and knees slightly bent. Bend forward, letting your head hang heavy. Hold onto your opposite elbows. Stay in this relaxed pose for at least one minute. 

This stretch helps make your shoulders more flexible. Stand with feet apart. Cross one arm under the other in front of you, bending your elbows. Try to bring your palms together, or hold the backs of your hands. Take a few deep breaths, then switch arms.

Yoga for body pain

Stretches For Relief

Stretches To Re-energize Your Body

Stretches to relieve body pain

Yoga & Asanas

Yoga Stretches for body pain

While fun, big weekends can sometimes lead to an unwelcome surprise on Monday morning: nagging body aches and stiffness. It's easy to overexert ourselves, whether it's from a long hike, dancing the night away, or even just spending more time on our feet than usual. This extra effort can leave our muscles feeling tight and sore, making it tough to even roll out of bed. However, you do not need to worry much, stretching is a fantastic way to gently help your body back to comfort. By lengthening tight muscles and improving blood flow, stretches can help relieve that post-weekend body pain and get you moving more freely. Important Stretches To Re-energize Your Body Even just 10-20 minutes of stretching each day can work wonders for your body and mind, helping you feel brand new. This short daily practice can significantly improve your flexibility, making everyday movements easier and more comfortable. Beyond the physical benefits, stretching is a fantastic stress reliever, calming your mind and promoting a sense of well-being. Here are some you should try. Neck Stretches These stretches help loosen up the very top of your shoulders and neck. Stand with your feet apart and arms relaxed. Gently tilt your head to the side, trying to touch your ear to your shoulder. Hold for 10 seconds, then switch sides. Repeat 3 times on each side. Shoulder Rolls This is an easy way to stretch your shoulders and release tension. Stand with feet apart. Breathe in and lift your shoulders up towards your ears. Roll them back, squeezing your shoulder blades together. Breathe out and drop your shoulders down. Repeat this movement 10 times. Pendulum Stretch This gentle stretch uses gravity to improve shoulder movement. Stand and lean forward, supporting yourself with one hand on a table. Let your other arm hang freely. Gently swing it in small circles for 30 seconds to 1 minute, then reverse direction. Repeat with the other arm. Cross-Body Arm Swings These swings help warm up your shoulder joint and increase its movement. Stand with feet apart. Swing your arms out to the sides, then gently cross them in front of your body, alternating which arm is on top. Keep your arms straight. Do this 10 times. Cross-Body Shoulder Stretch This stretch helps loosen the back of your shoulder. Stretch one arm straight across your body. Use your other forearm to gently pull the stretched arm further, feeling it in the back of your shoulder. Hold for 20 seconds, then switch arms. Child’s Pose This is a gentle yoga pose that helps stretch the back of your shoulders. Kneel on the floor with knees apart and big toes touching. Sit back on your heels as you lean forward, reaching your arms out in front. Breathe deeply and hold for a minute or more. Ragdoll Pose This forward-bending yoga pose can help release tension in your shoulders and neck. Stand with feet apart and knees slightly bent. Bend forward, letting your head hang heavy. Hold onto your opposite elbows. Stay in this relaxed pose for at least one minute. Eagle Arm Stretch This stretch helps make your shoulders more flexible. Stand with feet apart. Cross one arm under the other in front of you, bending your elbows. Try to bring your palms together, or hold the backs of your hands. Take a few deep breaths, then switch arms. 

struggling to get out of bed after a big weekend? try these stretches for relief

Work Desk Yoga Can Save Your Back Health From Aging Faster - Poses You Should Do

How To Protect Your Eyes During COVID-19 Surge And Seasonal Infections?

how to protect your eyes during covid-19 surge and seasonal infections?

Working long hours, sitting at a desk and prolonged hours in front of laptops can do a number on their backs. With these jobs becoming more common, corporate job workers have normalized back pain, neck pain, and other lifestyle issues. To tackle these issues, one can try yoga and not just any type of yoga, desk-top yoga. 

<h2><span rel="noindex">Desk-Top Yoga Poses</span> You Can Try </h2>

Desk yoga is a great way to combat the <span>physical and mental effects</span> of sitting for too long, especially for office workers. It involves <span>gentle stretches and poses</span> done at your desk, like seated twists, shoulder rolls, and forward bends, that can relieve tension and improve focus. These exercises can help you strengthen your back, as well as ensure you are not straining yourself more than you are supposed to. 

This well-known yoga move is excellent for waking up your spine and making it more flexible. It helps loosen your back muscles, which often get stiff from sitting. By gently arching and rounding your spine, you can bring more movement and comfort to your whole back. 

This easy twist is perfect for releasing tightness in the middle of your back. It helps your spine move better, easing any stiffness from long hours at your desk. Doing this stretch regularly can improve your posture and reduce general back discomfort. 

Spending a lot of time hunched over a keyboard can make your chest muscles feel tight. This stretch helps to open up your chest, countering that rounded posture. It's great for improving your overall alignment and making you feel less constricted in your upper body. 

This simple pose targets the sides of your body, effectively relieving tension in your side muscles and upper back. It helps to lengthen your torso and can reduce stiffness that builds up from sitting still. This stretch provides a nice release for your entire side body. 

This stretch is fantastic for opening up your hips, an area that often gets tight from sitting. Tight hips can contribute to lower back pain, so this pose helps to relieve that pressure. It brings relief to your lower back by addressing hip stiffness. 

Even though these stretches aren't directly for your back, keeping your wrists and hands healthy is very important. Tension in these areas can easily travel up your arms to your neck and upper back, causing discomfort. Regularly stretching them can prevent this radiating tension. 

Looking at computer screens all day often leads to stiffness in your neck and upper back. This stretch helps to relieve that common tension in your neck. By slowly tilting your head, you can loosen tight neck muscles and reduce strain from holding your head in one position. 

<h4>Standing Forward Fold (with chair support) </h4>

This pose is a good way to decompress your spine and stretch your hamstrings, which can get tight from sitting. Using your desk for support makes it accessible and safe. It helps to lengthen your back and provides a refreshing stretch for your entire body. 

Work Desk Yoga

Desk-Top Yoga Poses

Yoga poses for office workers

gentle stretches and poses

physical and mental effects

Working long hours, sitting at a desk and prolonged hours in front of laptops can do a number on their backs. With these jobs becoming more common, corporate job workers have normalized back pain, neck pain, and other lifestyle issues. To tackle these issues, one can try yoga and not just any type of yoga, desk-top yoga. Desk-Top Yoga Poses You Can Try Desk yoga is a great way to combat the physical and mental effects of sitting for too long, especially for office workers. It involves gentle stretches and poses done at your desk, like seated twists, shoulder rolls, and forward bends, that can relieve tension and improve focus. These exercises can help you strengthen your back, as well as ensure you are not straining yourself more than you are supposed to. Seated Cat-Cow Stretch This well-known yoga move is excellent for waking up your spine and making it more flexible. It helps loosen your back muscles, which often get stiff from sitting. By gently arching and rounding your spine, you can bring more movement and comfort to your whole back. Seated Spinal Twist This easy twist is perfect for releasing tightness in the middle of your back. It helps your spine move better, easing any stiffness from long hours at your desk. Doing this stretch regularly can improve your posture and reduce general back discomfort. Desk Pec Stretch Spending a lot of time hunched over a keyboard can make your chest muscles feel tight. This stretch helps to open up your chest, countering that rounded posture. It's great for improving your overall alignment and making you feel less constricted in your upper body. Seated Side Bend This simple pose targets the sides of your body, effectively relieving tension in your side muscles and upper back. It helps to lengthen your torso and can reduce stiffness that builds up from sitting still. This stretch provides a nice release for your entire side body. Seated Figure-Four Stretch This stretch is fantastic for opening up your hips, an area that often gets tight from sitting. Tight hips can contribute to lower back pain, so this pose helps to relieve that pressure. It brings relief to your lower back by addressing hip stiffness. Wrist and Finger Stretches Even though these stretches aren't directly for your back, keeping your wrists and hands healthy is very important. Tension in these areas can easily travel up your arms to your neck and upper back, causing discomfort. Regularly stretching them can prevent this radiating tension. Neck Stretches Looking at computer screens all day often leads to stiffness in your neck and upper back. This stretch helps to relieve that common tension in your neck. By slowly tilting your head, you can loosen tight neck muscles and reduce strain from holding your head in one position. Standing Forward Fold (with chair support) This pose is a good way to decompress your spine and stretch your hamstrings, which can get tight from sitting. Using your desk for support makes it accessible and safe. It helps to lengthen your back and provides a refreshing stretch for your entire body. 

work desk yoga can save your back health from aging faster - poses you should do

About Us

Contact Us

Terms & Conditions

Privacy Policy

Company

Health and Me is a premium website with content written and curated to function as a handbook for all Health concerns.

These Yoga Poses Can Help If You Are Struggling To Get A Good Night's Sleep

Quick Stories

Why Your Post-Workout Headache Isn’t Just About Dehydration, Here's What Could Be Wrong

Struggling to Get Out Of Bed After A Big Weekend? Try These Stretches For Relief

Work Desk Yoga Can Save Your Back Health From Aging Faster - Poses You Should Do

Health Conditions A-Z

7 Essential Additions To Lower Your Cholesterol, According To Doctor

Why Your Post-Workout Headache Isn’t Just About Dehydration, Here's What Could Be Wrong

Study Reveals A Rare Appendix Cancer Among Millennials And Gen X