Most individuals in desk jobs are stuck in front of their computers for 6 hours or more on a daily basis.. if so then ask yourself-
- Out of 24 hours in a day how many hours do you sit ?
- Do you feel any back or muscle pain during or at the end of the day?
- Do you feel a strain in your eyes or around your forehead area?
If your answer is yes to any of the above question, it’s time to start with some basic desk exercise which will help to be active during the day;
It doesn’t matter even if you hit the gym in morning for an hour and you sit the whole day in front of computer or TV or car or meeting, it will still increase your risk of obesity, heart disease, diabetes, cancer, etc. Just keep in mind sitting continuously is bad for you.
So let’s get started:
- Walk: Keep an alarm for every 45min, get up from your seat and take a 3-4min break, walk till the dispenser to drink water/ go to printer to get a print/ take a bio-break/ just take a round in the lobby.
- Neck stretch: Tilt you head to the right, so you feel the stretch on the left, hold for 5sec. similarly do it on left side, front and back. (Repeat- 2times)
- Head rotation: Slowly rotate your head in clock wise and anti-clock wise for 5 times.
- Shoulder shrug: Raise your shoulder to the max, take them back and squeeze gradually relax. Check the link for more detail- https://www.youtube.com/watch?v=0GVDigo6gB8
- Sit or stand straight and place one arm across your body. Keep your arm parallel to the ground and pull your elbow towards your body.
- Stand with one hand behind your neck and elbow pointing upwards, then use your other hand to pull your elbow behind.
- Roll your wrist 10 times clockwise and anti-clockwise. If possible every hour or while taking on phone.
- Extend fingers as far as possible and hold for 5 sec, then make a fist as tight as possible and hold for 5 sec. Repeat 5 times.
- Place your hands on the edge of your desk and slowly push your chair back until your head is between your arms and you are looking at the floor, feel the stretch and slowly return to normal. (Repeat 5 times)
- Stand straight, raise your arms up to the celling, alternately extend 1 arm up to the celling.
- Stand straight, lock your hands and extend them towards the celling by turning your palms upward. Slowly pull yourself back. (Repeat 5times)
- While sitting on the chair, straighten each leg one at a time, gradually lower it, stop halfway and hold for few sec, repeat with other leg. (Repeat 5time each leg)
- Stretch the front of your thigh by standing up straight placing one hand on chair or desk for support, grab one of your ankle and bring it upwards till your buttocks. Remember to be in upright position, keeping your back straight and knee parallel to each other. Hold for 10sec and relax, repeat with other leg. (Repeat 5 times each leg)
- Place one feet on another chair or desk, bend forward until you feel the stretch in the back of your leg; if possible try to touch your feet. Flex your foot and then point it. Hold it for few seconds, repeat with other leg. (Repeat 5 times each leg)
Other tips to keep yourself moving at work:
- Take stairs instead of elevator- 2 at a time to get harder workout.
- Have a good posture as you work at your desk.
- Sitting on an exercise ball will help your posture more.
- Park away from the door, so you have to walk farther.
- When you can – stand rather than sit, and walk rather than stand.
The above stretching guide is to reduce muscular stress and ache. Try doing as much as possible to get healthier. Remember….if you feel the pain while exercising, stop and seek professional help.
Get started and get moving!