What Ails You
by Kate Hanley

Q: Anytime I sit for too long (which is any time I'm on deadline), my legs get stiff. Any recommendations?

A: You can probably guess what I'm going to say: You've got to get up and move around more during the workday. I know how hard it is to do—I struggle with it myself, particularly now that I have a baby and my work hours are now finite. But movement is crucial to wellbeing. The legs in particular have evolved over thousands of years to keep us upright and move us through space. Keeping them stationery is stressful to the body and a major source of aches and pains. In addition, the circulatory and lymphatic systems depend on the rhythmic contractions of muscles to work correctly—blood and lymph simply can't flow freely though legs that are bent.

By pushing yourself away from your desk and moving around the room, you will also be promoting detoxification, circulation, and immunity. You can do knee lifts around the living room, lunge your way to the bathroom, run up and down the stairs, jump in place, or head out for a five-minute walk. The options are endless, but the result is priceless—fewer aches and more vitality. Isn't that worth a few minutes here and there?

Q: I have constant neck discomfort and occasional resulting headaches. Yoga helps, the chiropractor helps, but it never quite goes away. Could it be my chair? Thanks for any advice you can offer.

A: The most likely source of chronic neck pain is your posture. Not your posture as in how you stand, but how you spend the majority of your time, which, I'm guessing, is hunched over a computer. When your shoulders round forward, the chin naturally drops. So, to be able to see your monitor, you are likely craning your neck up. All day. Which is dramatically overusing your neck and shoulder muscles, because they are not designed to support the weight of your head—your spine is. The most powerful thing you could do is re-examine your posture. Ideally, your buttocks are slightly out behind you when you sit, the muscles of your lowest belly (just above your pubic bone) are mildly engaged, your spine is fully lengthened, your neck and shoulder muscles are relaxed, your chest is broad and open, and your chin is parallel to the floor. When you can find this posture, your poor, aching neck and shoulder muscles can unkink and let the blood flow freely between your head and your torso, which should also help with your headaches.

Set your calendar to give you alerts or post sticky notes on your monitor to remind you to readjust your posture every 30 minutes or so. It will take work to correct, but it can also become a rewarding practice—the more you become aware of your slumping, the more quickly you can correct it, and the less your body will ache. It will also keep a small piece of your thoughts focused on your body, which is a good thing: In traditional Chinese medicine, headaches are thought to be a result of too much energy in the head, which can also be translated as over-thinking.

It's also important to stretch those overworked neck muscles throughout the day. Shoulder rolls are good, as is sitting up tall and letting your head drop toward your right ear for five breaths and your left ear for five breaths. For more specific exercise instructions, I recommend the DVD Viniyoga Therapy for the Upper Back, Neck and Shoulders. The creator of the DVD, Gary Kraftsow, has been a pioneer in using yoga as physical (and emotional) therapy. He knows his stuff.

Q: I have chronic tightness in my fingers that makes it difficult for me to extend my fingers all the way. What can I do?

A: Have you ever worked in a coffee shop with a lot of other freelancers around? Aside from the sound of milk being steamed and patrons placing their orders, the most distinctive sound you can hear is the tap tap tap of fingers striking keyboards. Most of us hit the keys with all our might, and put a death grip on the mouse. The first thing you can do is develop a lighter touch, it will help protect your fingers from further damage.

To improve your range of motion, take periodic breaks during the day to squeeze your fingers closed and then splay them out as wide as you can. Repeat five to ten times several times a day. And to reverse the claw-shape your hands assume during the day, extend one arm straight out in front of you at shoulder height, raise the fingertips and extend the palm forward, and sing "Stop, in the name of love!" (OK, that last part is optional). Once you're making the universal sign for stop, use your other hand to gently pull all five fingers back toward your face. Only go as far as you can tolerate, and maintain the stretch for five breaths. Then repeat on the other hand.

It will take time and consistency, but you can make a big difference in the health of your fingers and hands.

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Kate Hanley is a contributing editor at Body + Soul, a yoga teacher, and the author of The Anywhere, Anytime Chill Guide. Sign up for her Vegimental newsletter, which explores one simple thing you can do to feel better in your mind, body, and soul, at msmindbody.com