Too Busy for Your Own Good (25 page)

Finger fan
. With your shoulders and neck relaxed, reach your hands forward at shoulder height and
width, keeping your wrists straight. Spread your fingers wide, hold five seconds, and relax. Repeat four to six times.

Your
starting position
is sitting on the front part of a chair, placing your hands on your thighs and your feet flat on the ground and shoulder width apart. Your body will form four right angles: chin to torso, torso to thigh, thigh to calf, calf to foot.

Warning
: Don't do any exercises that cause you pain.
Never
drop your head forward of backward fast or heavily. If you are currently under medical care, check with your health-care provider before doing these movements.

The Spine Check for the current range of motion of your back and spine follows:

1
. In the starting position,
gently and without force
, lift your head and eyes toward the ceiling.

2
. Note “your spot.”

3
. How far up the ceiling can you see easily?

Remember your spot on the ceiling. Your initial Spine Check will be used as a reference point for later comparison and your starting position (as in the figure) should be maintained for all the following exercises.

Back arch
. In the starting position, slowly lift your head and eyes toward the ceiling while arching your back gently. Slowly return to starting position. Repeat three to five times.

Rounded back
. In the starting position, slowly rotate your head and eyes so they face the ground while rounding your back at the same time. Try to imagine wrapping yourself around a basketball. Slowly return to the starting position. Repeat three to five times.

Knee pull
. In the starting position, lift your right knee toward your chest by placing your left hand under the knee and wrapping your right hand around your kneecap. Gently and slowly pull your knee to the point that you feel a
very slight
stretch in your lower back. Hold this position for ten seconds. Gently put your knee down and switch legs. Do three to five repetitions on each side.

Seated toe stretch
. In the starting position, lift the toes of both feet up and down simultaneously and then lift the toes of each foot alternately. Play with speed and rhythm.

Seated heel lift
. Do the same by lifting your heels—up and down together, then alternately up and down. Play with speed and rhythm.

Seated toe circles
. Maintain your starting position; lift your right heel up. Circle your toes clockwise slowly ten times, then counterclockwise ten times. Repeat on your left side.

Seated heel circles
. Maintain your starting position; lift your right toes up. Circle your heel clockwise slowly ten times, then counterclockwise ten times. Repeat on your left side.

Congratulations! You have just completed your first session of silly desk yoga. Now is the time for the final tests to prove that you
really are
looser, more relaxed, and less stressed.

1
. Do the Head Check for your range of motion for your head, neck, and shoulders.

2
. Note your spots. How much farther can you move your head to the right and to the left?

3
. Do the Spine Check for your range of motion of your back and spine.

4
. Note your spot. How much farther can you see on the ceiling?

Of all the activities that make up your daily living, loosening up your head, neck, shoulders, and back are the ones that give you both immediate and long-term payoff. By reducing the tightness a little each day—or, better yet, several times a day—you'll be avoiding greater, more painful problems such as headaches, stiff neck, and back spasms. The beauty of using silly desk yoga is that your body will let you know when it is needed and how well you're managing.

Why is it that some people can handle a stress-producing event or situation? And others blow up, masterfully avoid
it, or internalize it by developing a variety of physical symptoms? It's all what
your
stress means to
you
and
what you do about it
. Right now, make a commitment to what you are going to do about stress at work. It's important to have a plan of action that will keep you on track for reducing your stress. Make a list for yourself that covers the following:

The one action I will take this week is _______________ .