What to do to keep calm and carry on? Here are some simple yoga moves to reduce body pain and tension:
TWISTs
Sitting straight in a hard-surfaced chair, inhale your spine long and look straight ahead. Then exhale, twisting your upper body slowly to the left, Keep your chest open and shoulders back as you repeat for three inhales and exhales, each time, twisting slightly farther to the left. Use the exhales to soften and release the muscles behind your shoulders and your lower back. Then turn to the other side and repeat, twisting to the right.
STANDING STRETCH & FORWARD FOLD
Standing straight, core in, take a long smooth inhale. Then exhale while you fold your body forward, releasing your neck and shoulders like a rag doll. With knees bent, inhale and exhale while in the fold, going deeper with every exhale. When your back feels release, inhale your way halfway back up into a “tabletop” back (as flat as you can make it), pressing your hands into your shins with your arms straight. Exhale your way back into the forward fold, this time bending your knees slightly and putting your hands behind your calves, pulling your upper body into the tops of your thighs.
STRENGTHENING YOUR CORE
You don’t need to take a special class to strengthen your core. You can easily exercise your core little by little throughout the day. Here’s how:
a. While driving, keep your left foot on the driver’s side wheel well cover, not hanging limp to the side as you use your right foot on either accelerator or brake. This will keep your hips aligned, a major issue for those with low back pain. Now, draw your “core” in gently.
b. While walking, pull your core in, “2 out of 5” on a 5-scale. Stride forward with confident steps, core in, purposefully letting your hips support your back, and move freely with each step. If your hands are free, swing them.
c. When taking a break at work, sit up straight (core in “2 out of 5”) and cross left ankle over your right knee for 30 seconds, then reverse legs. This also helps alleviate low back and hip tension.
Yoga moves aren’t reserved for yoga studios. They can be done (with small modifications) virtually anywhere. Best of all, yoga work is especially beneficial to perioperative nurses. During these stress-filled final weeks of the calendar year, try yoga as a path to achieving that c-a-l-mmm, compassionate attitude.
Namaste!
