In my last Blog we read about “Sitting Job leads to a shorter life” and how sitting jobs are harmful for our health and life. There are many ways we can reduce our sitting time, such as taking small breaks, going for a short walk after lunch, by doing some stretches, standing meetings, etc.
I personally follow the same techniques at my work place. I prefer to have standing meetings. If you can take a break by getting up for at least five minutes after every 45 minutes, it will benefit you. There are stretches you can do at your desk that would also not bother co-workers.
Shoulder stretch: Place one hand under your elbow. Lift your elbow and stretch it across your chest. Don’t rotate your body as you stretch. Hold the stretch for 20 to 30 seconds. You’ll feel the pressure in the back of your shoulder. Relax and slowly return to the starting position. Repeat the stretch on the other side.
Arm stretch: Lift one arm and bend it behind your head. Place your other hand on the bent elbow to help stretch your upper arm and shoulder. Hold the stretch for 20 to 30 seconds. Relax and slowly return to the starting position. Repeat the stretch on the other side.
Chest stretch: Place your hands behind your head. Squeeze your shoulder blades together, bringing your elbows back as far as possible. Hold the stretch for 20 to 30 seconds. Relax and slowly return to the starting position.
The Half-Bear Hug: Hug one knee at a time, pulling it toward your chest. You don’t have to worry if your colleagues are watching you
Neck Stretch: Slowly begin to lower you neck down by lowering your chin down to your chest and hold for 10-15 seconds. Lower your head back as far as you can. Lower your right ear towards your right shoulder. Lower your left ear towards your left shoulder. Slowly turn your head to the right. Your chin will be close to your right shoulder. Slowly turn your head to the left. Your chin with be close to your left shoulder.
Stretch your scapulae: Extend your arms in front of you. Join both hands together and cross fingers. Push your arms further and try to push your scapulae in opposite directions.
Stretch your wrists: Hold your arm out. Slightly pull back your hand down with your opposite hand and try to hold 5-10 second. Repeat with other hand.
Stretch your quadriceps: Standing on one leg, raise the other foot behind you, bending the knee. You have to pull your foot as close to your buttocks as possible. Use the right hand to hold the right foot.
Hip stretch: Sit with one leg across the other. Place your arm or elbow on the outside of the crossed leg. Gently apply pressure, while looking the opposite way. Repeat with the other leg.
Standing stretch: When standing, keep knees slightly bent. Place your hands on your lower back and gently push your hands forward while leaning back slightly.
Ankle Flex and Stretch: Hold one foot off the floor with your leg straight. Alternately flex your ankle (point your toes up) and extend (point your toes down). Repeat with the other leg.
We all have jobs to do, and many of our jobs require staying seated for extended periods. But moving around is good for your physical and mental health. And it will help you perform better at your job. In the workplace, you’ve got to stand up for yourself.