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THE HOUSE OF wellness fitness , TAKE A Ti these Gisele Cabasa shows some yoga poses you can do during your shifts: How stretching poses can help release the body from aches and prevent injuries resulting from long work hours WORDS ALLANA FERREIRA —e ustralians who work fulltime teaches at Melbourne Sports Centres, __than eight hours a day under pressure. can spend more than 30 per says anyone of any age and body type “In the corporate world, there are cent of their day at work. can practise yoga and adapt some conflicts, deadlines and pressures, and | Researchers say the average person postures to the workplace. the breath of yoga can help you calm will spend 90,000 hours working “If you're sitting all day, you have down in those situations,” Natalie says. during their lifetime, representing much pressure on the shoulders and She remembers waking up at 5am. Seated twist a third of a lifetime devoted to labour. _neck. she says. ‘working until 11pm or later, washing, Stretches the back muscles and So how do you treat your body during “When you feel tense, you can do cleaning and cooking at home, and stimulates the digestive organs. Sit all this time? poses like rolling your shoulders and how tired her body was back then with feet flat on the floor, twist slightly ‘Safe Work Australia reports that twisting your spine. There willbe much —_“I was stressed, | was always going to the right, grab the back of the chair 60 per cent of severe work-related tension in the lower back for those who 100 miles per hour” she says. “But with your right arm, and place your injury claims were musculoskeletal disorders, including soft tissue disorders work standing up. Poses like leaning forward, reaching your arms straight I didn't understand my body. Yoga made me understand how my body left hand on the right side of the chair near your knee. Inhale, feel your spine and trauma to muscles or tendons, up. or lying down and lifting your legs, _ was and what to do to improve” lengthen and exhale while twisting According to Lakeside Sports reversing blood flow can help How often have you complained of deeper. Look over your right shoulder. Medicine Centre physiotherapist Nick Gisele also points out that yoga back, shoulder, wrist and leg pain or Hold 5 breaths. Repeat on the left side. Leman, staying long hours in the same position can result in body aches. “With the lack of movement, the joints of the spine get very stiff” Nick says However, just a few breaks to move around during working hours can go a long way. “We observe a lot of neck pain, especially in people who sit for long hours,” he says. “For someone who works standing up. it's more like a pressure on the in corporate environments has been increasing “Many corporates, especially after the pandemic, are bringing yoga to the offices,” she says. “It helps not only the person but also the team .. the energy changes in the environment in the workplace” Itis a change that Natalie Osborne, 55, who has worked for more than 25 years in corporate media, has experienced. posture-related headaches after work? Nick reminds us that wearing comfortable shoes, paying attention to posture and staying active daily before or after work with at least 30 minutes of exercise is the healthy way to avoid injury. Be f 2 lower back” Practising yoga for the past 30 years, CHECK OUT In this scenario, stretching can help _Natalie used some yoga techniques to et reas combat pain and poor posture. deal with the fast-paced routine of being FOR YOUR Yoga instructor Gisele Cabasa, who a mother of three and working more PRACTICE onward fold Stretches shoulders, wrists, and neck and frees up the back. Stand with your feet hip-width apart, and interlace Yea rome bie yor Baek Wee ir ing, pull your , open nos your chest, exhale, bend forward, From setanding slightly bend your knees and arms, resnion isle We HeSiceeioeees fingers and push the a chair, table, or wall palms away to the sky for support. Bend your while you inhale. On right knee, bringing the exhale side, bend your heel towards your tothe side and hold buttocks. Grab the foot for 3 deep breaths, with your right hand stretching the side of and push the heel the body, shoulders back until you feel and wrists. Repeat on the stretch. Then bring ~~ the other side. = that same leg forward land keep your knee close to your belly (or as high as you can). Hold for 20 sec. Repeat ; onthe other side. Yogi squat This helps free up the lower back and hips. Stand straight, feet slightly wider than hip-width apart, toes pointing out and heels in. Take a deep breath, bend your knees and squat as ASS AND far as you canas you exhale, keeping STAC a CLS arn parsons ences SNe a the spine straight. Breathe deeply Hold for 30 seconds. AYU MLC LOSS UCU V0 S88 — NATALIE OSBORNE