Who has not never nervous during a normal working day lived behind the desk? Who has not had one of those days when you would like to mess things up and shout: Bastaaaaaaaaaaaaaaaaaaaaaaa!
frenetic pace, deadlines, demanding customers and high stress are just a very desirable scenario. But if in your case this context, the norm ... do not despair: now there is a solution!
A group of researchers at Ohio State University (USA) conducted a study on a sample of employees, by their practice for 6 weeks, the MBRS (Mindfulness-Based Stress Reduction), a particular meditation technique. The session consisted of one hour of meditation per day + 20 minutes of yoga, to do from your desk.
The result, published in the journal Health Education & Behavior , reports that the group of employees subject to yoga and meditation has noticed a marked improvement in their sleep at night, while anxiety is decreased 10% compared to the other colleagues.
What? You are not an expert in yoga? There is no problem. There are even more simple and immediate solutions to dissolve a little 'tension accumulated during the day: just dedicate a few minutes of time and make small movements to relax muscles, to the great benefit of the body (and mind).
Here are some examples of exercises you can do in the office, from the comfort of sitting at your desk:
- for the cervical raise and lower the head, then turn right and left. Then slowly rotate clockwise and counterclockwise.
- shoulder: sitting with legs together, fold their arms resting the palm of your hand on my shoulder. Inhale, then exhale by pushing your shoulders down and craning his neck.
- for the abdominal muscles: a sitting position, contract your abdominal muscles and hold the pose for 10 seconds. Repeat several times.
- for the back: sitting, straighten your arms and hands as possible to the ceiling and hold the pose for 30 seconds. Repeat.
- for driving repeatedly getting up on his toes by stretching the calves, and remember not to cross through the legs.
All this will not change your job, but I'm sure that will make you feel better!
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