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Effective Desk Exercises You Can Try Out At Office
Work place stress can be hard to combat, especially if your work involves peering into the computer for hours on end without moving from your seat. Individuals who work in these kinds of jobs generally tend to develop several health related ailments (both physically and mentally) with time.
Hence, it becomes a necessity for these individuals to have small intermissions from their otherwise routine office work now and then. In addition to keeping them healthy in the long run, these small breaks would actually rejuvenate them instantly, enabling them to concentrate better on their work afterwards.
Although there are several ways an individual can refresh himself/herself at the workplace, yoga exercises and stretches take the cake when it comes to giving the much needed boost for a tiring desk job. So if you are in a similar situation and need to find out a fool proof method to refresh yourself (other than just eating candies and drinking coffee all day), here are some simple, easy and effective yoga exercises you can try out right at your work space.
Learn to Breathe Right:
Any form of yoga is not complete without a few breathing exercises. And if you find yourself hunched over your desk all day long, in need of a desperate break, this is what you need to do!
Sit straight on a chair with your feet placed flat on the floor. Make sure that your feet are placed slightly apart (hips – distance). Close your eyes; inhale and exhale deeply through your nose.
Use three counts for each process (inhalation and exhalation) and take 10 deep breaths for each stance. As you repeat this process, relax your facial muscles, hands, feet and spine by stretching and contracting them at regular intervals.
Another simple breathing exercise involves sitting in a chair and placing your feet flat on the floor, slightly apart from each other. Place your hands on your knees and take a deep breath. As you inhale, arch your back and look upwards. Maintain this posture for 5 counts and then exhale. As you exhale, relax your spine and look downwards. Repeat the exercise for about 5 minutes.
Try these relaxing techniques while seated:
Start with the neck which gets a lot of strain with stress. Close your eyes, drop your chin down to your chest, and slowly circle your neck in a clockwise direction while relaxing your shoulders. Change the direction after 5 rolls and continue the process for about 5 minutes.
Next come the shoulders! Start with a few simple stretches that would relax the muscles in your arm. Accordingly, stretch your arms above your head, with both palms facing each other. As you draw your shoulders down, stretch your neck upwards! Maintain this posture for about 5 counts.
Now bring down your arms to chest level, making sure they remain straight (with palms facing inwards). Hunch your shoulders and stretch your fingers at the same time. Continue to keep your fingers stretched as you move your shoulder blades down your back. Maintain this posture for about 5 counts. Repeat the two exercises for about 5 times each.
This one is a little hard to do. Stretch your arms behind your back and clasp your hands. You can also hold a tie, scarf or sweater between your hands. Keeping your hands stretched, lift them up above your head and lift your sternum. Maintain the position for about 40 seconds and then relax for a while before repeating the same.
Another slight variation of this exercise involves keeping your hands clasped behind your back, sitting straight on a chair and then bending forwards, while moving your arms above your head. Reach the maximum level possible and maintain the posture for about 5 counts. Relax your muscles for a bit before continuing again (at least 5 times).
This one is actually quite fun and one of my favorites too! The exercise requires a sturdy chair and you would most definitely be better off if you choose to avoid office chairs with wheels or those that rotate.
Place the chair in a non slippery surface. Sit on it with your left side facing the back of the chair. Place your hands on the chair on either sides of your body and keep your feet together and flat on the ground.
As you straighten your spine, inhale some air. Now twist your body completely (from the bottom of your spine) to face the back of the chair, and exhale as you do so. Use your arms for support, by pushing with your right hand and pulling with your left hand.
Maintain this posture for about 5 counts and then return back to the previous position while inhaling again. Repeat the process for 10 times and switch sides.
Stand up for these exercises:
The following exercises would require you to leave the comfort your chair and stand up for a while. One of the simplest exercises in this category would essentially require you to stretch your arms above your head (inhale while you do this), keep your feet together, and bend forward, making note not to bend the knees or the arms as you lean forward.
Try to touch the floor with your arms as you bend forward. If not, try to reach the best possible level. If you have a back problem, it doesn’t hurt to bend the knees as you lean forward. Keep your back straight though. Exhale as you bend forward; and then inhale again as you move back to the previous position.
Repeat both exercises for 5 counts each. It also pays to keep your shoulders erect, chin lifted and your gaze straight as you bend forwards and backwards. This would ensure that your spine remains straight and free of troubles later on.
Come back to your seat:
Once you finish the above mentioned exercises, you can return to your seat and start concentrating on the breathing exercises again. Don’t jump instantly to pending works and commitments the moment you sit down.
Rather, close your eyes and concentrate on your breath, while relaxing your facial muscles and keeping your spine relaxed and elongated. Continue the breathing exercises for about 5 minutes before getting back to your work. Try squeezing in some more room for these exercises whenever you have another break.
Photo Credit- Mybodymyway.com