Does your back hurt often or are you unable to move your neck freely at times? If yes, you could be experiencing muscle and joint health due to sitting at your desk for prolonged periods.
Here’s a look at some simple stretches that you can do while at work to stay fit:-
ADVERSE EFFECTS OF PROLONGED SITTING:-
Sitting continuously can result in health issues like weight gain, heart disease, diabetes, high blood pressure, and other chronic conditions. Apart from these, it can also lead to restricted joint movement, pain in the neck and back, and strain on the eyes.
Desk stretches are the appropriate solution for this dilemma. “Desk exercises help in blood circulation, building or maintaining muscle strength, and prevent muscle tightness and joint stiffness. Further, they help to improve one’s posture, overall physical well-being and also release endorphins in the blood which reduce stress.”
Here’s a look at a few stretches that you can do at your desk:-
- HEAD NODS AND ROLLS:-
Constantly staring at a desktop or laptop screen can strain your neck. Here’s an exercise that will help stretch and free the movement of your neck. Sit straight in your chair with your head leaned forward. Move your head from left to right like you’re gesturing to say no for a few minutes. Then move your head up and down as if you’re nodding to say yes for a couple of minutes. You can also rotate your head clockwise and anti-clockwise like you’re drawing circles with your nose.
2. SHOULDER SHRUGS:-
Slouching while sitting in a chair can limit your shoulder movements and cause stiffness. Follow this exercise to tackle this. Place each hand on its corresponding shoulder and roll your arms inwards and outwards about 5 to 10 times. Next, lift your shoulders up to your ears like a shrug and hold the position for a couple of seconds a nd then drop them down again with an exhale. Repeat this about 10 times and feel your shoulder muscles relax instantly.
3. WRIST STRETCHES:-
Typing or holding your mouse can cause your wrists to pain, feel weak and lead to carpal tunnel syndrome, which is a common issue experienced by those who use a laptop or computer for long durations. Here’s an exercise that will help improve the motion in your wrists. Stretch the wrist of your right hand upwards and hold it in this position for a few seconds and then stretch downwards. Repeat this with your other wrist. Next, straighten your hands and rotate your wrists clockwise and anticlockwise around 10 to 15 times.
4. LOWER BACK STRETCH:-
Stand up straight and raise your hands towards the sky and then bend down and touch your toes. Hold this position for about 10 to 20 seconds and then return to your original standing position. Do these about 5 to 10 times for a full body stretch and to release all the pent-up stress in your lower back.
5. PREVENT EYE STRAIN:-
Staring at a computer screen can make the eyes tired and increase the risk of vision loss. “Following the 20-20-20 rule for the eyes is a simple exercise wherein one must look away from their screens for about 20 seconds at a 20 feet distance every 20 minutes. This reduces the strain on eyes a nd reduces eyesight issues.”
Some advice for those who are working from home — “Invest in products like a laptop stand, seat cushion, standing desk, and comfortable chair for your workstation to improve your posture while working at your desk.”
Do these simple desk stretches to improve your mood, productivity, and overall well-being.
