GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

August 18, 2014 By Parwage Alam Leave a Comment

Stretch at Work

Stretching Exercises at Your Desk
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.

Search

Recent Posts

  • What Alkaline Water Does To Your Body!
  • Should You Eat Eggs During Summer?
  • Building Muscles With Proper Diet & Exercise
  • Healthy Summer Salads to Keep You Cool
  • Are We Placing Enough Importance On Sleep? | IndiaFit Report 2022 – 2023

Stay Updated

Archives

  • March 2023 (22)
  • February 2023 (28)
  • January 2023 (31)
  • December 2022 (31)
  • November 2022 (30)
  • October 2022 (31)
  • September 2022 (30)
  • August 2022 (31)
  • July 2022 (30)
  • June 2022 (30)
  • May 2022 (30)
  • April 2022 (29)
  • March 2022 (28)
  • February 2022 (22)
  • January 2022 (23)
  • December 2021 (19)
  • November 2021 (17)
  • October 2021 (14)
  • September 2021 (12)
  • August 2021 (15)
  • July 2021 (18)
  • June 2021 (19)
  • May 2021 (17)
  • April 2021 (16)
  • March 2021 (16)
  • February 2021 (10)
  • January 2021 (10)
  • December 2020 (9)
  • November 2020 (5)
  • October 2020 (12)
  • September 2020 (9)
  • August 2020 (6)
  • July 2020 (3)
  • June 2020 (8)
  • May 2020 (12)
  • April 2020 (14)
  • March 2020 (13)
  • February 2020 (6)
  • January 2020 (5)
  • December 2019 (7)
  • November 2019 (9)
  • October 2019 (9)
  • September 2019 (6)
  • August 2019 (9)
  • July 2019 (12)
  • June 2019 (13)
  • May 2019 (10)
  • April 2019 (13)
  • March 2019 (13)
  • February 2019 (14)
  • January 2019 (19)
  • December 2018 (13)
  • November 2018 (9)
  • October 2018 (11)
  • September 2018 (11)
  • August 2018 (23)
  • July 2018 (13)
  • June 2018 (22)
  • May 2018 (16)
  • April 2018 (23)
  • March 2018 (17)
  • February 2018 (13)
  • January 2018 (18)
  • December 2017 (13)
  • November 2017 (25)
  • October 2017 (21)
  • September 2017 (20)
  • August 2017 (7)
  • July 2017 (11)
  • June 2017 (12)
  • May 2017 (14)
  • April 2017 (9)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (11)
  • December 2016 (10)
  • November 2016 (8)
  • October 2016 (9)
  • September 2016 (7)
  • August 2016 (12)
  • July 2016 (10)
  • June 2016 (10)
  • May 2016 (12)
  • April 2016 (17)
  • March 2016 (18)
  • February 2016 (8)
  • January 2016 (6)
  • December 2015 (4)
  • November 2015 (9)
  • October 2015 (8)
  • September 2015 (10)
  • August 2015 (13)
  • July 2015 (10)
  • June 2015 (12)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (9)
  • February 2015 (6)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (14)
  • August 2014 (14)
  • July 2014 (7)
  • June 2014 (3)
  • May 2014 (8)
  • April 2014 (5)
Digvijay Singh

How Digvijay Singh Reversed Chronic BP Issues & Lost Weight With GOQii

Do you feel that no matter what you do, you’re unable to lose weight? You go for walks, meditate and even eat right but that scale doesn’t budge while lifestyle diseases plague you. Our Player Digvijay Singh was stuck in a similar predicament.  Life Before … [Read More...]

Ananda Mukherjee Health Story

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

We’ve always advocated that lifestyle diseases can be managed with a balanced, healthy and holistic lifestyle but can they also help you manage a terminal condition? Our Player Ananda Mukherjee, with help from his GOQii Coach, was able to battle such a condition. Here’s how his inspirational Health Story unfolded. Going From Slender To Overweight  […]

Rishikesh Ayre

The Right Guidance With Gradual Change – Rishikesh Ayre User Journey

Do you want to make a positive lifestyle change but don’t know how? Does it take every ounce of motivation for you to move? Do you need a nudge in the right direction? These are all valid questions and you’re not alone. Sometimes, we want to begin something new but don’t know where to start. […]

Venkatrao Alaparthi Loses 20kg With Guidance From His GOQii Coach

Venkatrao Alaparthi Loses 20kg With Guidance From His GOQii Coach

While earning a good livelihood is important, is it taking more life out of living? Long working hours, being seated most of the time with no physical activity and bad eating habits can take a toll on your health over a period of time. If this sounds relatable, you might have a lot in common […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii