Desk jobs typically involve lengthy hours of repetitive work while remaining stationary. The habits we develop at our workstations, particularly while we are seated, can result in back pain, neck strain, and even more chronic conditions like spondylitis and posture disorders.
If your desk job makes you feel stiff and uncomfortable, some stretches and exercises might help you feel better and more rejuvenated.
These simple office fitness exercises that you may perform without leaving your place of employment will be covered in this article. These are easy workouts that you may perform in a few minutes throughout the day without the need for weights or other equipment.
Neck Turns:
- Maintain a straight back while sitting or standing.
- Roll your head slowly in a circle, beginning on one side and going forward, then backwards, and finally to the other side.
- After a few revolutions, reverse the direction.
- Throughout the day, repeat as needed.
Shoulder Shrugs:
- Keep your arms at your sides and sit or stand upright.
- As much as you can, raise your shoulders towards your ears.
- Hold for a few seconds, then let go.
- As needed during the day, repeat ten to fifteen times at a time.
Arm and Wrist Stretches:
- One arm should be held out in front of you, palm up.
- Pull your fingers back softly with your other hand to extend your forearm and wrist.
- After holding for a little while, go on to the opposite arm.
- Repeat as often as needed during the day.
Stretches for Triceps:
- Reach up and bend one arm till your hand touches the other side.
- Pull the elbow towards your head with your other hand.
- Wait ten to thirty seconds.
- Proceed to the opposite side.
Arm and Upper Body Stretch:
- Above your head, clasp your hands together, palms facing out.
- Raise your arms and extend them upward.
- Hold for 10 to 30 seconds.
- Repeat as often as needed during the day.
Stretching the pectoralis or shoulders:
- With your hands clasped behind your back.
- Extrude the chest and lift the chin.
- For ten to thirty seconds, hold the stance.
- Repeat as often as needed during the day.
Torso Twist when seated:
- Place your feet flat on the floor and sit up straight in your chair.
- Cross your hands across your chest or place them on the back of your head.
- Hold the position for a few seconds while twisting your torso to one side.
- Twist to the opposite side and return to the centre.
Stretch for Hip and Knee Flexion:
- Take a seat comfortably on the back of a chair.
- Pull each knee into your chest as you give it a hug.
- Hold this for ten to thirty seconds.
- Do the same with the opposite leg.
Leg lifts while seated:
- Keep your feet flat on the ground and sit upright on your chair.
- Raising one leg straight out in front of you while maintaining it parallel to the floor can be done slowly; alternatively, you can raise both legs together.
- After holding it for a short while, let it drop again.
- With the opposite leg, repeat.
Rises in the Calf:
- Maintain a straight posture and place your feet hip-width apart.
- With your heels off the floor, slowly go up onto the balls of your feet.
- Return your heels to the floor after holding for a few seconds.
- For 10 to 15 repetitions, keep going.
Rotations of the ankles:
- With your feet flat on the ground, take a straight seat in your chair.
- Rotate your ankle in a circle while raising one foot off the ground.
- After doing this for a short while, go on to the other foot.
- Repeat as necessary.
Breathing deeply:
- In your chair, sit up straight.
- Breathe deeply through your nose, filling your lungs, and hold it for a few seconds.
- Exhale slowly via your mouth.
Additional Lifestyle Advice:
To improve your general health and well-being, you should adhere to these easy lifestyle suggestions.
- Stay hydrated during the day by keeping a full water bottle at your desk.
- Every 30 minutes, set a timer to remind you to take a little break.
- Make sure your feet are flat on the floor and your computer screen is at eye level by adjusting your chair and screen.
- The brightness of your computer should be adjusted to match the lighting in the room.
- Stock your workplace with nutritious snacks like yoghurt, almonds, and apples.
- Aim to eat meals on schedule.
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Try to minimise your caffeine intake and use water or herbal teas in place of part of your coffee or tea.
Final Thoughts:
Maintaining a healthy lifestyle and including these easy office exercise moves into your regular routine will significantly improve your general health and well-being. They can help break up the monotony of spending your days at your desk, and they don't require a lot of time or space.
For that reason, try a few of these exercises the next time you're trapped at your desk. Your well-being will appreciate it!
