For the first 3 weeks post cycling accident, my tibial fracture required me to have a straight leg splint. This restricted me to sitting in a chair with leg elevated or a wheelchair. This put a tremendous amount of pressure on my back. I completely lost my yoga mojo but out of necessity, I found creative ways of doing yoga.
This can apply to anyone who has been injured or has limited mobility.
Great chair yoga sequence
With all these poses, sit comfortably in a chair to start. In yoga, it’s important to connect the breath to movement. These poses warm up back and shoulders, creates space between the vertebrae.
1. Sitting side bends
- Sit up in chair with lengthened spine
- INHALE, lift arms above, arms up near ears, either fingers pointing upward or pressing palms together, EXHALE, bend to right side
- INHALE, come back to centre, EXHALE, bend to left side
- INHALE, come back to centre, EXHALE, bend forward
- Repeat 5 times, remember to lift and lengthen spine with every movement.
2. Sitting cat/cow
- Sit up in chair with lengthened spine and hands on thighs
- INHALE, gently look up, open chest by pushing shoulder blades together, pushing abdomen forward
- EXHALE, drop head forward, rounding back, hunching shoulders forward
- Repeat 5 times slowly, moving with the breath
3. Sitting spinal twists
- Sit up in chair with lengthened spine
- INHALE, lift spine up and look over right shoulder, use hands on legs as leverage to intensify the lift
- EXHALE, hold the twist
- INHALE, lift spine and twist a bit more
- EXHALE, hold the twist
- INHALE, lift spine and twist a tiny bit more
- EXHALE, back to centre
- Repeat on other side
4. Sitting neck stretches
- Sit up in chair with lengthened spine
- INHALE, looking directly forward, lift head up, and bend neck to right side, EXHALE back to centre
- INHALE, looking directly forward, lift head up, and bend neck forward, chin to chest, EXHALE back to centre
- INHALE, looking directly forward, lift head up, and bend neck to left side, EXHALE back to centre
- INHALE, looking directly forward, lift head up, and gently look upwards, EXHALE back to centre
- Repeat 3 – 5 times
Tips
- Enjoy the quiet time of slow stretching – this will really improve your mood.
- Be mindful by being aware of how the muscles feel with subtle movement.
- Longer holds bring deeper stretches, as it takes time for the brain to tell the muscles to release tension.
- Focus on long breaths to uplift mood, count to 4 on inhale and 5 on exhale (slower exhales).
- Joint mobility requires movement, so your are doing well to be considering yoga and reading this blog 🙂
