4 stretches you can do anywhere in 5 minutes

Stress can wreak havoc on our mental health, but it can also contribute to physical tension. When people have tense muscles, they are more prone to injury. It’s why some workplaces are starting to offer lunchtime yoga and exercise classes.

“People say they go back to their afternoons feeling more productive and more rested,” says Atmadarshan, assistant director at the Atma Center in Cleveland Heights, Ohio, who teaches corporate yoga classes.

“They feel that they can interact more positively with their fellow staff members and clients. You don’t have to have a big space or a yoga mat. You don’t have to change or take off your shoes.”

Springtime at the independent garden center can be hectic, to say the least. You may think there is no time to stop for a stretch. These four poses on the following pages can be done in 5 minutes sitting or standing, and can help improve posture, prevent back pain and injury and promote more positive interactions with others, thus improving customer service.

Consider sharing these four stretches from the Atma Center with your staff:
 

Triangle pose

Sit or stand with your hands on your hips. Inhale deeply, and then with the exhale, slide the left hand up the rib cage and the right hand down your right leg (if standing) or chair leg (if sitting) simultaneously. Make sure your body stays centered and you don’t move forward or back with the movement. Inhale up and move hands back to your hips. Exhale and repeat the movement in the opposite direction. Repeat up to 10 times in each direction.

Benefits: Stretches and strengthens the side of the body, which includes muscles on the hips, between ribs and on the side of the abdomen. This group of muscles isn’t used very often in our daily lives.
 

Palm tree stretch

Stand or sit up straight with feet less than hip-width apart. Interlace your fingers and turn your palms down. With a slow inhalation, raise your arms above your head and reach toward the ceiling, with your palms facing up, and extend onto your toes. To stay balanced, focus your eyes on a non-moving point. With the exhalation, lower the arms and feet to the starting position. Repeat up to 10 times.

Benefits: Helps stretch the spine and shoulders and reduces tension. It also helps improve circulation to the spinal nerves, relieve heartburn and improve mood and posture. It also helps stretch your hands and prevent carpal tunnel.
 

Spine and back pose

Stand or sit with feet hip-width apart. Place your hands on your shoulders. Inhale deeply, and when you exhale, twist the upper body to the right and look behind you. Do not move your legs or hips. Inhale to center, and exhale to the left. Repeat up to 10 times on each side.

Benefits: Twists the spine, which helps strengthen and stretch the back, improve circulation and realign the spine.
 

Cat pose

This stretch can be done in cat-fashion (on your hands and knees), standing or sitting. If you are sitting or standing, place your hands on your hips or thighs. Inhale deeply, and on the exhale, press through hands and round the spine, bringing the chin to the chest and drawing in your navel. Inhale, bring your abdomen forward and lift your chest and chin. Repeat up to 10 times.

Benefits: Massages abdominal organs, aiding in digestion. Reduces tension in spine.
 

Stretch photos by Michelle Simakis. Photographed at Atma Center in Cleveland Heights, Ohio.