Office Stress? Yoga stretch!

It's 3:00 in the afternoon and you're sitting behind your computer at work with a slight tension headache mounting and tight, sore shoulders screaming for release. Who hasn't felt this way sitting in the same position for long periods of time? You've hit the late afternoon wall.

What do you do?

If weekly chiropractic sessions or massages aren't in your budget, there are many good habits to adopt to alleviate that knot between your shoulders.

Here are some suggestions:

• Change positions at your seat every 10 minutes, by rotating your neck, wrists, and shoulders. Change your posture as well. This will help you with circulation and joint and muscle relaxation.

• Give your eyes a rest. A good rule is to look away from the computer screen about every 20 minutes and focus on something neutral about 10-15 feet away for about 30 seconds. Or just close your eyes and roll them in circles to really get the pupil circulation going.

• Proper posture is key. If you sit ergonomically-incorrect at your desk, you're more likely to encounter some cumulative musculoskeletal posture problems in the future. Whether you use a laptop or desktop computer, keep these tips in mind:

• Support your back, especially your lower back. A bolster might help by giving extra support to your lumbar spine. Sit straight with your feet flat on the floor.

• Place your keyboard, mouse, and other peripherals so that they're within easy reach. Refrain from giving yourself unnecessary stress in your wrists, shoulders, and neck.

• Get up for five minutes and stretch and move around each hour. But, as mentioned change your stretching and relaxation routine every 10 minutes.

• Try some easy to moderately difficult yoga stretches to get the blood circulation flowing:

• Seated twists are a great way to mobilize your back and energize your spine and mind.

• Standing forward bends allow for improved blood circulation to the head and can provide a restorative state to overworked nerves. This pose also stretches out your hamstrings that can tighten from sitting for long periods of time. If you have pain in your knees, perform this stretch with bent knees.

• If you're in the mood for a challenge, try Eagle Pose. Eagle Pose--or "Garudasana" in Sanskrit--can help sweep you off your feet. This pose is invigorating and can help alleviate shoulder and neck tension and strain, as well as any building headaches. If balancing is an issue for you, perform this pose seated instead. You'll still get a nice, refreshing stretch in your neck and shoulders.

If you work in an open office, try to locate a quiet room to stretch out your forward bends, let your inner eagle shine, and just B-R-E-A-T-H-E.

What do you do to relieve muscle tension at work?