After a long day of working at the desk, it’s not unusual to feel the strain on your back or a sore wrist from the amount of keyboard typing and mouse scrolling. Not to scare anyone but studies have shown that sitting too much can lead to an early death. You face a higher risk of muscular-skeletal disorders, obesity, diabetes, cancer, heart disease, and more, even if you work out regularly.
While we are not hinting you to quit your job, it’s always good to introduce some little exercise into your daily routine. It’s little simple steps that will count towards your overall health.
The next time you feel that ache in your rear or the stiffness in your neck, it’s probably a waking up call to try some of the exercises.
Although typically used when expressing indifference, shoulder shrugs are great for loosening those stiffness in the shoulders.
Raise both shoulders up and hold for a few seconds and release. Repeat a few times.
2. Neck Rotation
Sit up straight, turn your head with your ear towards your right shoulder in a clockwise rotation, hold it for a few seconds and repeat it from the left in anti-clockwise.
3. Eyes Exercise
With most of our working hours spent on staring at the screen, it is time to give those pair a rest.
Try including eyes exercises like rapid blinking for 10-15 seconds followed by a shuteye of 20 seconds and repeating it
4. Stand Up
Sometimes the solution to a strained back is really that simple. You can try standing at your desk or bringing your laptop to the pantry. A simple 15mins of standing for every 2 to 3 hours at the desk will do wonders and a lot of relief for your back.
5. Seated Knee Lift
Sit up straight on your chair, grab the sides of your chair and lift one bent leg up off the ground. Hold for three counts before returning. Repeat on the other leg. Do at least 5 times for each leg. If you feel like you want to be challenged, hold both legs up and hold it there for 10 seconds before putting it down.
6. Seated Torso Stretch
Sit in a chair with an upright position and your feet flat on the floor. Twist from side to side, holding for four counts and trying to touch the back of the chair with your hand. Return to centre and repeat from the other direction. Repeat this for at least 2 reps on each side.
While most offices (or any offices in fact), do not allow violence, air punching has proven to be rather therapeutic. Try doing it really quickly for 3 minutes from chest outward.
8. Chest Stretch
Clasp hands behind lower back. Push chest outward, and raise chin. Hold for 2 to 3 deep breaths.
9. Hamstring Stretch
While seated, extend one leg out while the other remain rooted. Reach
10. Clap For Yourself
With your back straight, extend your arms horizontally back and front, ending the exercise with a clap. Repeat at least 10 times and then pat yourself on the back for an exercise well done.