Even the sharpest legal minds need to get up for a stretch every so often! Because let's be real: the legal profession isn't exactly ergonomic-friendly. You spend hours hunched over a laptop reviewing contracts, straining your neck as you scroll through endless case law. Sometimes it might feel like your back and shoulders just went through a tough cross-examination with how much tension they've gathered.
You might not always think to get up and stretch when you're dialed in, but here's your sign that you should. Stretching has a long list of health benefits. It increases your flexibility, enhances circulation, reduces muscle tension, and can even relieve stress. And what better way to do that than yoga? A brief yoga session can be one of the simplest ways to counteract the physical strain that comes paired with long hours at your desk. And these simple stretches can be done anytime, anywhere (much like PBI CLE)!
Want to learn even more about the body? If you're curious about the anatomy behind many common injures and physical conditions, join us for "From Shoulder to Sole: The Lawyer's Guide to the Extremities" on Wednesday, March 18! In this visual anatomy program, award-winning instructor and author Samuel D. Hodge, Jr. will reveal how shoulder, hand, hip, knee, and foot injuries develop—and why understanding the underlying anatomy changes how you litigate these cases. Register and secure your spot today!
Now let's loosen up with a little yoga, designed specifically for lawyers!
Stiff neck from reviewing dockets all day? Looking down at our phones and laptops all day can lead to tension in the neck and upper spine. People have even started to call it "text neck" because it's affecting so many. Daily neck hygiene is important, so carve out a little time each day for some gentle neck rolls. Slowly nod your head and carve circles with your nose to release built-up tension.
You can also stretch out the sides of your neck by tilting your right ear towards your right shoulder and holding it for ten seconds. Feel the stretch on the opposite side. Then repeat, tilting your head to the left. For a little extra pressure, you can gently rest your arm on top of your head. Think of it as a quick motion to dismiss neck stiffness, easily done anytime you need.
Tight shoulders from typing emails? When you're leaning over work, it's easy for your shoulders to start to cave in, but you can roll out your shoulders just like your neck. Start by lifting your shoulders up towards your ears and roll them back slowly. Bring them back around and repeat several more times, feeling your sockets opening up. Then reverse direction.
Eagle arms is another stretch that's excellent for the shoulders. First, extend your arms straight out in front of you. Cross one arm over the other, forming a flat X. Then slowly bend your elbows and bring your palms together, with one elbow stacked on top of the other. Finally, lift your arms to stretch out the upper back. You might hear your bones talking to you a bit, but it should feel great, especially if you've been hunched over all day!
Tight hips from courtroom chairs? You won't have to leave your seat for this stretch. Sit tall in your chair and place your right ankle on your left knee. Lean forward slightly (don't lean more than is comfortable) until you feel a nice stretch in your hip. Hold for twenty seconds, then switch sides. Your hips will thank you during your next long hearing!
Lower back pain from sitting all day? This one is my personal lifesaver: the cat-cow stretch, a two-in-one yoga pose that's fantastic for spinal mobility. It's usually done on hands and knees, but you can also do a rendition while sitting up right. It's all about bending the spine!
Start by sitting upright or move to your hands and knees if you have the space (and no one will judge you). Inhale and let your belly drop, allowing the spine to arch as the chest lifts. Then reverse the spine's curvature by exhaling and rounding your spine, pulling your chin to your chest. You should resemble a cat stretching out his back after the best nap ever. Repeat slowly, breathing with each movement. This yoga move helps counteract hours of compressed sitting, something many attorneys are all too familiar with!
Brain fog from too many deadlines? Try child's pose, one of yoga's most restorative positions. Kneel on the floor, sit back on your heels, then reach your arms forward and lower your forehead to the ground. Take several deep breaths, feeling your lungs fill and your skin stretch. There's something about this pose that is simple, grounding, and makes it a great way to reset after a mentally demanding day.
My favorite way to end a difficult day (or yoga session) is with savasana, also known as corpse pose. Lie on your back and...that's it, just lie on your back, palms up. Relax, close your eyes, and let the earth reclaim you. Let your mind wander where it may, or not at all. This "stretch" promotes full body relaxation, lowers your heart rate, and reduces stress. You can throw a bolster under your knees or a pillow under your head for extra support, but I'm not responsible if you fall asleep on the clock.
Why does this matter for lawyers? Though your mind is your greatest tool as a lawyer, your body bears the burden of long hours and high stress. Ignoring physical alarm bells could lead to chronic neck/shoulder tension, back pain, reduced mobility, fatigue, and stress. Luckily, all it takes is a little bit of movement throughout the day to serve as your medicine. Just a few minutes of stretching between briefs, hearings, and emails can go a long way!
