THE ULTIMATE 'DESKERCISE' ROUTINE: STRETCHES FOR THE OFFICE

Are you glued to your office desk? Do you have neck pain and back pain while working? It’s time to take a step back and think “why?”

Desk jobs do not provide much scope for any physical activity. They mostly encourage sitting behind a desk for long hours while working. This leads to various health risks over time.

While our routines and work pressures cannot change, we must find smart ways to exercise and improve our health. One of the easiest ways to do this is engaging in some Desk Exercises.

What is Desk Exercise?

Desk exercise is an exercise that you can do at your office desk. You can do it while sitting on your office chair or standing by your desk. It helps reverse the negative side effects of a desk job.

Sitting for long hours at your desk can make you feel bloated. It gives rise to health risks like high blood pressure, diabetes, neck pain and lower back pain.

Simple stretching while working does wonders when it comes to these health conditions. It keeps you active and full of vitality. This helps to increase your focus and productivity while working.

10 easy ways to desk exercise:

Include a few breaks within your schedule and do the following while sitting on your chair.

1. Stretch your upper body and arm:

• Straighten your back. Bring your hands together above the head.
• Join them together so that the palms face upwards.
• Loosen your shoulders and stretch forward
• Hold it for 30 sec. Repeat twice.

2. Stretch your triceps:

• Lift your arm. Bend it over the head and bring it to the other side.
• Use the other hand to pull your elbow down.
• Pull for 30 sec. Repeat the same with the other arm.

3. Stretch your arms:

• Wrap your arm around your other shoulder
• Use the other hand to push the elbow towards the shoulder.
• Hold this position for 30 sec. Repeat the same with the other arm.

4. Stretch your wrists:

• Bring both the palms together and press them against each other.
• Hold it for 20 sec.
• Repeat the same with inverted palms.

5. Stretch your back:

• Sit on a chair and bring both hands around its back.
• Move your chest forward and stretch your back.
• Hold it for 30 sec. Repeat twice.

Also Read : What Is Repetitive Strain Injury (RSI)? - Causes, Prevention, & Treatment – Vissco Next

6. Stretch your neck:

• Tilt the head in the front and relax.
• Roll down the head to the other side.
• Lift your chin upward.
• Do it for 30 sec.

7. Shrug your shoulder:

• Straighten your hands. Raise both the shoulders up to the ears.
• Bring them down with force.
• Repeat thrice.

8. Stretch your shoulder:

• Take the hands to your back and clasps your fists.
• Bring your chest forward. Raise your chin.
• Hold the position for 20 sec.

9. Twist your spine:

• Sit on a chair and cross your legs.
• Twist your torso towards one side. Use the armrest for support.
• Hold it for 30 sec. Repeat the same for the other side.

10. Raise your calves:

• Stand up and keep your legs straight.
• Stand on your toe to tighten your calves.
• Hold it for 20 sec.

Also Read : SAY NO TO SWAYBACK POSTURE! – VisscoNext

Though it is difficult to get any time while working, try to take breaks in between. Manage to stretch your muscles, take little walks around the room while on calls and engage in some easily doable desk exercises to give movement to your body. These little steps go a long way in maintaining your health even when you are sitting for long at your desk. Over time this will help curb the negative effects of a desk job, keep your body healthy and moving and will also make you feel less lethargic and mentally refreshed.

Sources:
The Ultimate 'Deskercise' Routine: Stretches for the Office
Stretches You Can Do at Work