To follow up with last week’s post about yoga poses that lessen the effects of a desk job, we’ve gathered a list of simple office stretches you can perform sitting or standing behind your adjustable height desk. The key to getting the most out of your standing desk is making those small adjustments throughout the workday. And these stretches are geared toward helping you stand and move most of the day.

1. Neck Stretches
This is the most basic stretch, and can be performed while sitting or standing. For this office stretch, let the chin drop down to your chest, and then start to move the neck slowly back and forth. Stretch from the right ear to the right shoulder, backwards and then the left ear to left shoulder. Don’t forget to keep your shoulders relaxed and loose to prevent strain. When you’ve finished, shake out your shoulders a few times.

2. Shoulder Stretches
Moving away from your neck, these shoulder office stretches are quick and easy to do when you start to feel your shoulders tighten. First, with your desk adjusted to the standing position, stand with your feet shoulder width apart and your shoulders relaxed. Then place one hand under your elbow and lift it across your chest. You should feel the upper back shoulder start to stretch. Stand still and hold for 30 seconds, then repeat the other side.

3. Wrist Rolls
It’s important to adjust your keyboard tray so your arms can rest at a 90 degree angle. This position is ideal for preventing strain and discomfort after typing all day, but as added protection, wrist office stretches should keep wrist pain completely at bay.

First, lower your desk so it’s level with your stomach. Stand up and place your wrists facing your computer with your fingers at the edge of the desk. Then lean into your wrists and flatten your palms. Hold for a few seconds and repeat. Another exercise is simply rolling your wrists several times throughout the day. This is a great stretch for office workers who spend the majority of the day typing.

4. Leg Stretches
Once you start standing most of the day, you’ll begin to notice your legs and feet start to strain. Instead of taking a seat, leg stretches are a great way to loosen those muscles and build resistance.

To stretch out your thighs, stand behind your standing desk and hold on lightly for balance. With one hand on your desk, use the other hand to grab one of your ankles and pull your leg behind you and up toward the ceiling. Stand upright and keep your knees parallel and hold for 30 seconds. Relax and repeat with the other side.

5. Back Stretches
Back pain is a huge complaint among office workers who sit all day, but this basic stretch is easy enough to perform in your chair.

With your desk adjusted to a comfortable seated position and you’re seated in a chair, place your hands on the edge of the desk and slowly push the chair back until your head is between your extended arms. Hold for several seconds and slowly pull yourself upright. Repeat five times.

These office stretches are only the beginning to stretching and moving throughout the workday. To learn more about how to switch to a standing desk, click HERE.

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You can perform these poses at the office, but if you want to avoid strange looks from your boss, they’re really easy to do in your home.

One move is the standard Downward Facing Dog, which is used to decrease anxiety and increase your hand and wrist strength (it’s great for constantly typing hands!).

If you’re really feeling inspired, check out these other poses from the Huffington Post, here. These are also geared toward relieving a long day behind a desk.

Try these out after work today and tell us what you think!

[Infographic Via]

The post Yoga Poses to Lessen the Effects of a Desk Job appeared first on Xdesk Blog.

Perform these yoga positions behind your standing desk to keep moving and increase blood flow.

If you’ve been paying attention, you know very well how good for you standing desks and adjustable height desks can be. They can improve your posture, your energy, your weight, your back comfort and your health overall… The list goes on and on.

That being said, standing desks can be a bit difficult to get used to, after spending years sitting down at your desk job. I know when I first started standing, it took a while to work my way up to standing most of the day (which is why my adjustable height desk was so helpful—I could alternate until I was used to it!).

But for those of you who don’t have an adjustable height desk like the Terra model to alternate between sitting and standing, I have for you another option: Yoga.

Yoga is wonderful for you for so many reasons, but remember, you don’t need to restrict your yoga practice to the studio or your after-work-hours.

Here is a simple 3-step yoga sequence that will help get your blood flowing and keep your legs from being fatigued when you’re trying to get used to standing at the office:

1) Begin with a combination of Mountain Pose (tadasana) followed by Standing Half Moon (ardha chandrasana), a side bending pose.

2) Move to Tree (vrksasana) on each side and then into Mountain Pose with arms over head (urdhva hastasana).

3) Interlace fingers behind back and fold forward (Yoga mudra), and finish with a Standing Forward Fold with an easy twist: One hand on the earth (under the face) other hand extended to sky. End in Mountain Pose.

4) Add a revolved chair pose to extend the routine.

*If you need a visual guide to these poses, click here.

All of these yoga positions will not only loosen you up, stretch you out, and get the blood flowing, but also help you pay attention to your posture throughout the day.

If you start to get uncomfortable behind your standing desk, or even just stressed out from a day at work, take a few minutes to run through this easy sequence. You will feel energized, looser, and de-stressed—all from the comfort of your standing desk.

Do you have any tips for transitioning to using a standing desk? Share your thoughts below!

The post Yoga Behind your Standing Desk appeared first on Xdesk Blog.

This fact got me wondering: What products are out there aside from Xdesk’s ergonomic desk to help in our health and happiness? What can we use in addition to ergonomic desks to be the most productive, happy, and healthy that we could possibly can be?

In an earlier post I came up with a list of products that are good for your back—aside from the adjustable height desk of course. And today I thought I’d go beyond the back with another list.

Check out the Top 6 Products for your overall health, happiness, and productivity:

1) The Xdesk. Of course I had to put this first on the list. Xdesk’s ergonomic desks are the epitome of improved health, happiness, and productivity in the workplace. Stand behind one for just two weeks and you’ll feel a difference in your energy and you’ll probably even see a difference in your weight!

2) Baroque Music. Okay, this isn’t exactly a product per se, but studies have shown that Baroque Music does in fact help you to focus. I wanted to include this on the list because obviously, the more focused you are, the more productive you can be. And the best part about this “product” is that it’s free to listen to online! So stand up at your ergonomic desk, put on some old tunes, and let the brilliant ideas flow.

3) Yoga Mat. A general yoga mat can be used in so many healthy ways! Use it to stand on behind your ergonomic desk or stretch out during your breaks. You can take it with you to workout at the park after a long day, or even—you guessed it—go to yoga.

4) Shape Ups. These shoes designed by Sketchers are one of the many brands these days making shoes that can actually improve your posture. The soles are designed to engage certain muscles in your legs and core while you walk, or even if you’re standing (behind your Xdesk, perhaps…?). You can get them for men, women, and children in a variety of designs and colors.

5) “Super Foods.” Rather than stuff your face with vitamins, supplements, and unnatural pills, you can eat “super foods” to stay healthy, alert, and happy. What exactly are super foods?

Here are the top ten: beans, blueberries, spinach, broccoli, oats, salmon, green tea, tomatoes, walnuts, and yogurt.

These guys are packed with nutrients and essential fatty acids that you won’t need to take additional supplements. Check out a complete list and article on why these foods are super, here.

6) Lumosity.com. This website is great for boosting productivity, as it actually improves your brain’s functionality! The best part is, it doesn’t even feel like “work,” as you’re playing games and having fun. So sit down, relax… No, better yet, stand up behind your ergonomic desk, go to Lumosity.com, and give your brain a boost!

As you can see there are many ways to be healthy, happy, and more productive aside from the ergonomic desk. Of course these are just a handful of ideas, and we’d be happy to hear more.

Comment below with your favorite products/items to boost health, happiness, and productivity!

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