This year’s global pandemic has brought on a new normal that finds many of us working out of our homes. While working from home does have pros, like no traffic, wearing comfy clothes all day, and having a little more freedom to throw the extra load of laundry in the washer between Zoom conference calls, it does also have its challenges.

Many of us were not prepared to create a workspace within our homes and have had to make do with a makeshift space that is most likely not ergonomically correct. Spending long hours on conference calls and staring at a computer screen in these new spaces that we have done our best to acclimate to in a such a short time, may be resulting in feeling tight and sore physically.

During these unprecedented times take time for self-care each day. And consider these eight postures (which you can do also in the comfort of your own home) not only to reduce tightness physically, but to help improve mental clarity. Stretching and moving your body everyday improves blood flow, which warms muscles and ligaments and provides them new oxygen and blood flow. When renewed oxygen enters into your bloodstream it can often create a burst of energy by releasing dopamine and serotonin. In addition, stretching reduces the possibly of injury and taking this time for yourself can also help reset and rest your brain.

1. Tabletop Wrist Stretch

Have you ever considered how often we use our hands? They are in constant motion. Using our hands as much as we do can result in stiffness and aching joints, especially with repetitive motions like typing. Stretching your wrists can help restore range of motion.

· Find your way to a tabletop, stacking your shoulders over your wrists, and your hips over your knees.

· Flip your fingers to face towards your body, with your palms face down

· Gently rock your hips back towards your heels

· Move until you feel a stretch in your wrists

· Repeat 3-5 times before flipping your palms up towards the sky while your fingers still face toward your body for an additional wrist stretch

2. Supported Fish Pose

This pose is a delicious chest opener and a perfect way to counterbalance the leaning forward that we do most of the day. Just about every activity you do (yes, including typing, texting, driving, mowing the lawn, gardening) requires us to lean forward. This often can result in a soreness between our shoulders. Taking supported fish pose for 5-7 minutes each day can help reduce this soreness and create muscle memory toward better posture.

· Set blocks up in a T like fashion (see image below)

· Lie back over the blocks, allowing the long block to settle between your shoulder-blades

· Be mindful of your low back, if you experience tightness, place your feet flat onto the earth. Otherwise, extend your legs long out in front of you

3. Seated Forward Fold

If you experience tightness in your low back or find that that back of your legs are tight, spending time in a seated forward fold can prove to be beneficial. Take this pose slowly, and one breath at a time. See if with each exhale you can find a little more space, without trying to force or push your way deeper into the posture.

· Sit down and extend both legs out in front of you

· Take a big inhale as you lift your arms up overhead

· As you exhale slowly hinge from your hips, while keeping a long spine

· Bend your knees as much as you need to

· Move until you feel a stretch in the backs of your legs

· If needed, slide a block under your knees

4. Bound Angle Forward Fold

There are many different variations to this posture. Bound angle is a gentle hip opener and creates a stretch through the inner thighs. Have you ever heard of the expression “the hips don’t lie”? Stored tension, even trauma, can often be found in the hips. The added stretch through the inner thigh can help restore mobility in tired or sore legs.

· While seated. Bring the soles of your feet together

· Slide your heels away from your hips until your legs make a diamond-like shape

· Options:

o Catch onto the tops of your feet and start to forward fold, rounding through the spine

o Slide your arms underneath your shins and calves until your forearms begin to settle toward the earth

· Stay round through the spine during this pose

· Soften your neck, your jaw and the space between your shoulders

5. Ragdoll/Standing Forward Fold

This pose has all the similar benefits to seated forward fold. However, during this posture you are standing instead of seated, creating engagement in your legs as both of your feet are on the earth. In addition to the stretch through the backside of your body, like your legs, you get the added benefit of creating length through your spine and releasing tension in your neck.

· Come to stand

· Bring your feet hip width distance apart

· Hinge from your hips into a forward fold

· Grab opposite hand to opposite elbow

· Gently sway from side to side

· Be sure to give your head a little shake

· Bend your knees as much as needed, maybe even rest your belly onto your thighs

6. Forward Fold Straddle with Hand Clasp

Sitting for long periods of time can lead to tightness in the backside of your body. Taking a straddle forward fold can help open up your hamstrings. In addition, taking the handclasp behind the back while doing this pose can open up the chest and shoulders.

· Come to stand with your feet wider than hip-width distance apart

· Clasp your hands behind your back

· As you exhale, slowly start to lower your head and heart toward the earth

· Once you fold, you have options

o If you want a deeper opening in your hamstrings and thighs, toe/heel your feet out wider

o If the handclasp it too deep, release it, and place tented fingertips on the earth

7. Half Pigeon

Another hip opener. While this pose is a bit more intense, this pose can be a great way to continue to open the hips. Start upright in the pose and then fold down toward the earth after 2-5 breaths upright.

· Bring your right knee towards your right wrist and towards the outer right edge of your mat

· Extend your left leg long back behind you

· Place tented fingertips on either side of you and breathe

· When you are ready to switch take some time to shake out your right leg before moving to the other side

8. Plank

The best way to ensure that your body is strong is to start from the center. Core exercises train the muscles in your pelvis, lower back, hips, and abdomen. When these muscles are strong it leads to better balance and stability, and makes everyday activities like walking, running, and sitting much easier. Of course, it also leads to better posture, sitting up straighter and walking taller, as the muscles in your stomach are more developed.

· Come to a high push-up and hold

· Take 5-10 breaths

· Drop your knees on the earth

· Repeat 5-7 times

This year has certainly brought some unexpected changes in our lives. Remember that there are things within your control – like moving your body and clearing your mind. These versatile poses are a great way to begin your day or end your day for energy and clarity. Use them on a regular basis to help improve posture, reduce tightness, and create space in your mind.

8 Poses for Improved Posture and Reduced Tightness