Our office lives have made us sedentary and we hardly get any exercise. And while we are too tired to exercise post work or wake up early in the morning, our bodies are paying a steep price for the negligence, leading to chronic fatigue syndrome in our eyes neck shoulder back and legs.
Did you ever think you could be sitting in office and still exercising? If not, then read on to know how!
1. Shoulder rolls.
Ease the tension in your shoulders by slowly first rotating them clockwise and then anti-clockwise. Start with 5 times for each shoulder and then slowly increase the count.
2. Neck stretch
Touch your ear to one shoulder and hold it there for 5 seconds. Gently release the ear and then, bend to the other side. Next, bend your neck forward and touch your chin to your chest. Push your head back and strain your neck forward. Alternate between sides, front and back and repeat atleast 2-3 times in a day.
3. Tap your feet under the table.
Keep your chair as pulled in as possible and sit with your back straight, thighs at a 90 degree angle to your back. Quickly stamp your feet on the floor and exert force while stamping. Continue this for a minute without resting.
4. Butt squeezes
Squeeze your butt while sitting and hold it for about 10 seconds. Keep doing the exercise till your butt feels stretched. The exercise helps in toning the posterior.
5. Leg raises
Push your chair away from your desk and keeping your upper body at a 90 degree angle from your thighs, slowly raise the legs till your body forms an L shape. Hold the legs up and slowly stretch the feet forward and backwards. Gently lower the legs but make sure your feet do not touch the ground. Repeat the exercise 10 times.
6. Work the inner thighs
While seated on your desk, get a thick diary or a stack of printing paper and place it between your thighs. Press your legs inwards making sure the stack gets pushed by the thighs. Continue squeezing for at least a minute before slowly releasing.
7. The Namaste Fold your palms in a Namaste and keep the elbows straight, not bent. Press your palms together till the tension builds up. Press and hold for about 30 seconds and then slowly release.
Ensure at your workstation that your elbows are closer to your body and wrist at neutral position.
8. Exercise the hands
Sit straight with your feet firmly on the floor and clasp your hands together. The hands should seem like you're giving yourself a handshake, with the thumb of one hand upwards and the other downwards. Lock your hands and then pull in opposite directions. You will feel the strain on your arms. For some other exercises, check the video.
Ease the tension in your shoulders by slowly first rotating them clockwise and then anti-clockwise. Start with 5 times for each shoulder and then slowly increase the count.
2. Neck stretch
Touch your ear to one shoulder and hold it there for 5 seconds. Gently release the ear and then, bend to the other side. Next, bend your neck forward and touch your chin to your chest. Push your head back and strain your neck forward. Alternate between sides, front and back and repeat atleast 2-3 times in a day.
3. Tap your feet under the table.
Keep your chair as pulled in as possible and sit with your back straight, thighs at a 90 degree angle to your back. Quickly stamp your feet on the floor and exert force while stamping. Continue this for a minute without resting.
4. Butt squeezes
Squeeze your butt while sitting and hold it for about 10 seconds. Keep doing the exercise till your butt feels stretched. The exercise helps in toning the posterior.
5. Leg raises
Push your chair away from your desk and keeping your upper body at a 90 degree angle from your thighs, slowly raise the legs till your body forms an L shape. Hold the legs up and slowly stretch the feet forward and backwards. Gently lower the legs but make sure your feet do not touch the ground. Repeat the exercise 10 times.
6. Work the inner thighs
While seated on your desk, get a thick diary or a stack of printing paper and place it between your thighs. Press your legs inwards making sure the stack gets pushed by the thighs. Continue squeezing for at least a minute before slowly releasing.
7. The Namaste Fold your palms in a Namaste and keep the elbows straight, not bent. Press your palms together till the tension builds up. Press and hold for about 30 seconds and then slowly release.
Ensure at your workstation that your elbows are closer to your body and wrist at neutral position.
8. Exercise the hands
Sit straight with your feet firmly on the floor and clasp your hands together. The hands should seem like you're giving yourself a handshake, with the thumb of one hand upwards and the other downwards. Lock your hands and then pull in opposite directions. You will feel the strain on your arms. For some other exercises, check the video.
9. Eye roll
Roll your eyes slowly, starting from the left, then the top, to the right and then downwards. Repeat this in clockwise and anti clockwise directions for at least 2 minutes. Then rub your hands together till your palms feel warm, quickly cup the palms and place them on the eyes to soothe them and reduce the strain. This technique simply helps you out to relieve the fatigue from Visual Display Unit (VDU.)
Roll your eyes slowly, starting from the left, then the top, to the right and then downwards. Repeat this in clockwise and anti clockwise directions for at least 2 minutes. Then rub your hands together till your palms feel warm, quickly cup the palms and place them on the eyes to soothe them and reduce the strain. This technique simply helps you out to relieve the fatigue from Visual Display Unit (VDU.)
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