Purpose: The Seated Cat-Cow Stretch is designed to relieve tension in the spine, improve posture, and enhance flexibility. It can be easily performed at your desk, making it an ideal exercise for office workers.
How to Perform the Seated Cat-Cow Stretch:
- Sit on the edge of your chair: Place your feet flat on the floor, hip-width apart. Ensure your back is straight and your shoulders are relaxed.
- Inhale and move into Cow Pose:
- Place your hands on your knees.
- Arch your back, pushing your chest forward.
- Lift your chin and look up towards the ceiling.
- Allow your shoulders to move back and down.
- Breathe deeply, feeling the stretch in your chest and spine.
- Exhale and move into Cat Pose:
- Round your back, pulling your navel towards your spine.
- Tuck your chin to your chest.
- Allow your shoulders and head to move forward.
- Focus on stretching the upper and middle back.
- Continue the sequence:
- Alternate between Cow Pose and Cat Pose, synchronizing your breath with your movements.
- Inhale deeply as you move into Cow Pose and exhale fully as you transition to Cat Pose.
- Repeat for 10-15 cycles, or as needed.
Benefits:
- Relieves spinal tension: Eases stiffness and discomfort in the back and neck.
- Improves posture: Encourages proper alignment of the spine.
- Enhances flexibility: Promotes greater mobility in the spine and shoulders.
- Reduces stress: Helps to calm the mind and reduce anxiety through mindful movement and deep breathing.
Incorporate the Seated Cat-Cow Stretch into your daily routine to help keep your spine healthy, improve your posture, and reduce stress levels during work hours.
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