• Regardless of whether you work at home or remotely, you spend 8 hours of your day hunched over a desk, absorbed in work, and it seems more like an eternity. Poor posture can have far-reaching effects on both physical and mental health. It’s important to not let such poor posture become a force of habit when one is stressed and functional fitness can mitigate this.

    This can lead to chronic back and neck pain, muscle imbalances, and reduced flexibility. Over time, it may contribute to spinal problems like herniated discs. Mentally, slouching can negatively impact confidence and self-esteem, while also hindering breathing, potentially causing fatigue and reduced energy levels. 

    However, functional fitness exercises can soothe these ill-effects. Functional fitness not only helps correct posture by strengthening core muscles but also enhances balance and flexibility. Additionally, it contributes to improved mental health, boosting confidence and reducing stress. By integrating functional fitness into daily routines, individuals can combat the adverse effects of poor posture, leading to a healthier and more active lifestyle.

    Here’s the cool part: functional fitness workouts often mimic movements you do in your daily life. So, instead of just lifting weights up and down, you might do exercises that involve squatting, pushing, pulling, and twisting – movements you use all the time without even realizing it.

    These exercises help you build a strong core, improve balance, and prevent injuries. They also make you more agile and better at handling different physical challenges life throws your way.

    Now, let’s get moving! 

    Here are a few functional exercises that can help you improve your posture slowly but surely.

    1. Functional Fitness Flow: Seated Cat-Cow Stretch

    Seated Cat- Cow Stretch

    You don’t need to stand up for this one.

    –  Sit comfortably in your chair, place your feet flat on the ground, and rest your hands on your knees. 

    – As you inhale deeply through your nose, arch your back gently, pushing your chest forward. 

    – Exhale slowly through your mouth as you arch your back, just like a cat arching its back. Tuck your chin towards your chest and draw your navel towards your spine.

    – Continue this flowing motion, alternating between the Cow position on the inhale and the Cat position on the exhale. 

    – Aim to perform 5-10 cycles of the Seated Cat-Cow Stretch. As you do this, focus on the sensation of stretching and releasing the muscles along your spine.

    Shoulder opener stretches can be performed discreetly at your desk and is especially beneficial for combating the effects of sitting for extended periods, helping to alleviate tension and improve your posture. 

    2. Desk Shoulder Opener

    Shoulder Opener - Workplace Functional Fitness

    The Desk Shoulder Opener is an excellent exercise to relieve tension in your shoulders and chest.

    – Begin by either standing or sitting up straight in your chair.

    – Reach both arms behind your back and interlock your fingers. If you can’t interlock your fingers, you can use a towel or a strap to bridge the gap between your hands.

    – With your fingers interlocked, gently straighten your arms, and begin to lift them upward behind you. As you do this, try to open your chest and squeeze your shoulder blades together. You should feel a stretch in your chest and shoulders.

    – Maintain this stretched position for 15-20 seconds. Focus on your breath and try to relax into the stretch.

    – Release the stretch, and if needed, shake out your arms. You can repeat the Desk Shoulder Opener stretch a few times, gradually deepening the stretch with each repetition.

    The Desk Shoulder Opener is an excellent way to counteract the forward shoulder posture that often comes with desk work. 

    3. Lateral Flexion Stretch for Functional Fitness:

    Lateral flexion - Workplace Functional Fitness

    This exercise is particularly helpful for individuals who spend long hours seated.

    – To perform this stretch, begin by sitting up straight in your chair with your feet flat on the floor.

    – Raise your right arm overhead, extending it fully. As you do so, gently lean to the left side, keeping your left hand planted on your chair’s seat or holding onto the armrest. 

    – Hold this stretched position for 15-20 seconds.

    – Make sure to breathe steadily throughout the stretch, and then switch to the other side, repeating the process to stretch your left side.

    Integrating it into your daily routine can contribute to better posture and reduced discomfort associated with prolonged sitting.

    4. Wall Angels for Upper Body Mobility

    Wall Angels is an excellent exercise for improving shoulder mobility and posture.

    Wall Angels for Upper Body Mobility

    –  Begin by standing with your back against a wall. Your feet should be about a foot away from the wall, and your heels, hips, shoulders, and head should all be touching the wall.

    – Raise both arms, bending your elbows at a 90-degree angle, so your upper arms are parallel to the ground and your lower arms are pointing upward. Your arms should form a “goalpost” shape.

    – Slowly slide your arms up the wall while maintaining contact between your arms and the wall. Continue moving your arms as high as you comfortably can without forcing them.

    – Carefully lower your arms back down to the “goalpost” position, keeping them in contact with the wall throughout the movement.

    – Perform 10-15 repetitions of this sliding motion, focusing on keeping your entire back and arms in contact with the wall.

    Wall Angels are an effective way to open up your chest, improve shoulder mobility, and counteract the forward shoulder posture often associated with desk work. 

    Conclusion and Your Action Plan

    Remember, folks, your health matters as much as your work. Incorporate these ergonomic exercises and stretches into your daily routine to improve your posture, reduce the risk of workplace-related injuries, and feel more energized throughout the day.

    So, here’s your action plan:

    1. Start your day with a few rounds of seated cat-cow stretches.

    2. Take short breaks to perform desk shoulder openers.

    3. Stand up, stretch those hip flexors, and take a walk around the office.

    4. End your with a set of wall angels.

    Small changes can make a big difference. Let’s keep our bodies happy and healthy while conquering the work world. Cheers to functional fitness for a more productive and pain-free day!

    Read also: https://www.treadmillonline.in/what-is-proprioception-5-proprioceptive-exercises-to-enhance-balance-stability/

  • In today’s fast-paced society, sleep disorders, particularly insomnia, have become increasingly common due to constant stress, overstimulation, and a sedentary lifestyle. Medications may offer short-term relief, but a more comprehensive and sustainable solution to battle insomnia is yoga for better sleep and overall well-being.

    Yoga fosters a deep mind-body connection, promoting inner peace and tranquility. Regular practice not only improves sleep quality but also brings numerous benefits, including reduced stress, increased flexibility, and enhanced mental focus. In this article, we will explore effective yoga asanas that can alleviate insomnia and pave the way for a restful night’s sleep.

    6 Yoga Asanas for Sound Sleep:

    In the quest for a good night’s sleep and relief from insomnia, turning to the ancient practice of yoga can be a life-changing decision. Yoga, with its blend of physical postures, breathwork, and meditation, offers a path to inner peace and tranquility. Through the practice of specific asanas, or yoga poses, individuals can experience a profound release of tension, a calmness of the mind, and a deep connection with their bodies. 

    Yoga Asanas that provide relief from Insomnia

    In this section, we will explore some of the most effective asanas of yoga for better sleep that can become your allies in the journey to improved well-being. So roll out your yoga mat, breathe deeply, and allow these asanas to embrace you in their soothing embrace, leading you towards restful nights and brighter days.

    1. Child’s Pose (Balasana) – Chief Yoga Pose for Better Sleep

    Child’s Pose, also known as Balasana, is a gentle and relaxing yoga pose that is often used as a resting position during a yoga practice. It stretches the back, shoulders, and hips, while also promoting a sense of calm and relaxation. 

    Balasana- Yoga for Better Sleep

    To perform Child’s Pose (Balasana):

    • Start by being on your hands and knees, your wrists should be directly under your shoulders and your knees under your hips.
    • Take a deep breath in, and as you exhale, slowly sit back on your heels, keeping your arms extended in front of you.
    • Lower your chest towards the floor and rest your forehead on the mat.
    • Your big toes should touch, and your knees can be together or slightly apart, depending on your comfort level.
    • Relax your arms and let them rest alongside your body or keep them extended in front of you.
    • Breathe deeply and allow your body to sink into the pose, feeling a gentle stretch in your back, shoulders, and hips.
    •  Hold the pose for a few breaths or as long as you like, enjoying the sensation of relaxation.
    • To come out of the pose, walk your hands back towards your body and gently lift your torso back up into a kneeling position.

    Child’s Pose is a wonderful resting pose in yoga that helps to release tension in the back and shoulders while calming the mind. It’s a great pose to return to whenever you need a moment of rest and rejuvenation during your practice. Enjoy the soothing benefits of Child’s Pose and allow it to be a comforting pose in your yoga journey.

    2. Standing Forward Bend (Uttanasana)

    Uttanasana is a forward bending pose that promotes relaxation by gently stretching the hamstrings and lower back. As the head hangs below the heart, this pose allows for increased blood flow to the brain, reducing stress and encouraging tranquility, and hence is an ideal component of yoga for better sleep.

    Here’s how to perform Standing Forward Bend (Uttanasana):

    Uttanasana - Yoga for Better Sleep
    • Start by standing tall with your feet hip-width apart and your arms at your sides.
    • Inhale deeply, then extend your spine.
    • As you exhale, hinge at your hips and bend forward from your waist, keeping your back flat.
    • Allow your arms to hang down towards the floor or hold onto your elbows with opposite hands.
    • Keep your knees slightly bent to protect your hamstrings, especially if you have tight hamstrings.
    • Let your head droop heavily and relax your neck.
    • Engage your quadriceps to gently lift your kneecaps.
    • Breathe deeply and stay in the pose for a few breaths or as long as it feels comfortable.
    • To come out of the pose, inhale and slowly lift your torso back up to a standing position, keeping your back straight.

    Standing Forward Bend is a calming and grounding pose that stretches the hamstrings, calves, and lower back. It’s a wonderful way to release tension and relax both the body and mind. Remember to listen to your body and modify the pose as needed to suit your flexibility and comfort level. Enjoy the benefits of this pose as you surrender to the gentle flow of breath and find tranquility in the present moment.

    3. Legs-Up-the-Wall Pose (Viparita Karani)

    Viparita Karani is a restorative inversion that aids in relaxation and sleep. By elevating the legs against a wall, blood circulation improves, and the body can release built-up tension. This pose also helps reduce anxiety and fatigue, preparing the mind and body for a better night’s sleep.

    To perform Legs-Up-the-Wall Pose (Viparita Karani)

    Viparita Karani - Yoga for Better Sleep
    • Place one side of your body against a wall as you sit.
    • Lie down on your back and swing your legs up the wall, so your heels rest against it.
    • Keep your arms at your sides, relaxed, with your palms facing up.
    • Adjust your body so that your hips are slightly away from the wall, creating a small space between your lower back and the wall.
    • Close your eyes, relax your shoulders, and breathe deeply.
    • Hold the pose for 5-10 minutes or as long as you feel comfortable.
    • To come out of the pose, gently slide your legs down the wall and roll to one side.

    4. Reclining Bound Angle Pose (Supta Baddha Konasana)

    Supta Baddha Konasana is an excellent pose for opening the chest and hips. It promotes relaxation and reduces physical and emotional tension, making it an ideal choice for those struggling with insomnia. This pose can also improve breathing patterns and relieve symptoms of anxiety and depression.

    Here’s how to perform Reclining Bound Angle Pose (Supta Baddha Konasana):

    Sapta Baddha Konasana for better sleep
    • Start by sitting on the floor with your legs extended in front of you.
    • Allowing your knees to slide out to the sides, bending your knees, bring the soles of your feet together.
    • Gently lie back on the floor while supporting yourself with your elbows and forearms.
    • Slowly lower your back and head to the ground, releasing your arms to rest alongside your body.
    • Make sure your spine is straight and comfortable in the position.
    • Allow your hips to open naturally, feeling a gentle stretch in the inner thighs and groin area.
    • Relax your shoulders and let them melt into the floor.
    • You can rest your hands on your belly or keep them by your sides, palms facing up.
    • Close your eyes and take deep, slow breaths, surrendering to the pose and finding a sense of peace.
    • For as long as it seems comfortable, stay in the pose for a few breaths.
    • To come out of the pose, bring your knees together and use your hands to help you sit up slowly.

    Reclining Bound Angle Pose is a restorative pose that allows for deep relaxation and helps open the hips and groin. It’s a wonderful way to release tension and find inner tranquility. Be gentle with yourself and adjust the position as needed to ensure a comfortable stretch. Allow the breath to guide you through this pose, embracing its calming and rejuvenating benefits.

    5. Extended Puppy Pose (Uttana Shishosana)

    Uttana Shishosana is a variation of Child’s Pose that provides a gentle stretch to the spine, shoulders, and arms. It is a calming pose that relieves tension in the upper body and encourages a sense of tranquility, ideal for unwinding before bedtime.

    To perform Extended Puppy Pose (Uttana Shishosana):

    Uttana Shishosana for better sleep
    • Starting from a tabletop position on your hands and knees, place your wrists directly under your shoulders and your knees directly under your hips.
    • Walk your hands forward, a few inches in front of your shoulders.
    •   Lower your chest towards the floor, keeping your hips directly over your knees.
    • Your arms should be shoulder-width apart, and your elbows slightly lifted.
    • As you lower your chest, keep your hips high and your tailbone reaching towards the ceiling.
    • Gently lower your forehead to the mat, or if comfortable, let it rest on the floor or a yoga block.
    • Allow your chest to melt towards the floor, feeling a gentle stretch in your shoulders and spine.
    • Breathe deeply, expanding your rib cage with each inhale and relaxing on each exhale.
    • Hold the pose for a few breaths or as long as you like, maintaining a comfortable stretch.
    • To come out of the pose, walk your hands back towards your body and lift your torso back up into a tabletop position.

    Extended Puppy Pose is a variation of Child’s Pose that provides a deeper stretch for the shoulders and spine. It is a gentle backbend that promotes relaxation and releases tension in the upper body. Enjoy the benefits of this pose to open your heart and find a moment of peace and calmness in your practice.

    6 Corpse Pose (Savasana) – Concluding Yoga for Better Sleep

    Arguably the most vital part of any yoga practice, Savasana allows your body and mind to integrate the benefits of the previous poses. By lying still and consciously relaxing each part of the body, you can achieve a deep sense of peace and calm. Practicing Savasana regularly can have a profound effect on sleep quality and overall well-being.

    Here’s how to perform Corpse Pose (Savasana):

    Savasana for Better Sleep
    • Keep your arms at your sides, relaxed, with your palms facing up.
    • Keep your legs extended, slightly apart, and let your feet relax naturally to the sides.
    • Place your arms alongside your body, a few inches away from your torso, with your palms facing up.
    • Close your eyes and take a deep breath in, then exhale slowly, releasing any tension in your body.
    • Allow your entire body to relax, starting from your toes and moving all the way up to your head.
    • Soften your facial muscles, relax your jaw, and let your tongue rest gently on the roof of your mouth.
    • Bring your awareness to your breath, and let it flow naturally without any effort.
    • Stay in this pose for a few minutes, allowing yourself to completely let go and be present in the stillness.
    • To come out of the pose, gently wiggle your fingers and toes, slowly bring your awareness back to the room, and roll to one side.

    Corpse Pose is a final relaxation pose that allows your body and mind to absorb the benefits of the yoga practice. It’s a moment of stillness and surrender, offering a profound sense of peace and rejuvenation. Embrace the tranquility of Savasana and use it to connect with your inner self, leaving you feeling refreshed and ready to take on the rest of the day.

    Sleep Well, Live Well: Embrace Yoga for Better Sleep now!

    Insomnia can wreak havoc on our physical health, emotional well-being, and overall quality of life. Incorporating a regular yoga practice with the above-mentioned asanas can be a transformative step toward overcoming sleep disturbances. However, remember that consistency and patience are key. 

    Sleep Well, Live Well: Embrace Yoga for Better Sleep now

    The benefits of yoga extend beyond the mat, fostering a deeper connection with oneself and the world around us. In addition to practicing yoga, maintaining a balanced lifestyle, limiting screen time, and cultivating a peaceful sleep environment will further aid in resolving insomnia. Additionally, engaging in cardiovascular activities like running or walking on treadmills can further enhance sleep quality. These exercises trigger melatonin release, the sleep hormone, leading to more sound sleep. With dedication and mindfulness, the path to restful sleep can be within reach, allowing you to wake up each morning feeling refreshed and ready to embrace the day.

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