Sitting on the desk from 9 to 5 can do a lot of harm to your muscles, and we can’t afford to let that happen! So we looked around and created a list of exercise ideas that you can follow without leaving your seat. Incorporate these in your daily life to reverse the damage that sitting all day at the desk does to you.
Neck and Shoulder Stretching Exercise
You can follow any or a combination of these exercises to relieve the tension of neck and shoulder muscles.
Shrug your shoulders
Lift your shoulders to the highest you can, and hold it there for about 5 seconds. You should be able to feel the tension in your upper back and neck. Drop your shoulders down slowly. Repeat this 3-4 times.
Stretch that neck sideways
Tilt your head slowly to the right to stretch the left side of your neck. Hold the position for about 5 seconds and then release. Now tilt your head to the left side for 5 seconds. You should be able to feel the muscle stretch. Also do the same in front and back direction.
Rotate Rotate
Tilt your head to the right side, and start rotating it in clockwise direction slowly. Then repeat it in anticlockwise direction. Make sure to this exercise gently to avoid spraining your neck.
Clasp your head to stretch your neck
This is one of my favourites. Take your hands, intertwine them place them on the back of your head. Then gently push your head lower, such that your chin touches your chest. Feel the stretch. Bring back the head in it’s initial position after about 10 seconds. Repeat as required.
Spine Relief Exercise
To release the pressure on your back, follow exercises below:
Forward Stretch
Stretch your arms in front of you, and pull them forward to stretch your back. This is especially helpful for upper back.
Torso Twist
You can do this to release the tension in your middle and lower back. Sit straight on your chair, and twist your upper body or torso in either directions without leaving your seat. Hold the position for 10-20 seconds and repeat on the other side.
Side Stretch
While sitting in your place, raise your right hand and bend your upper body towards the left side. This will stretch your right side of the torso. Then raise your left hand and bend towards the right side to stretch the left side of your torso. Hold the positions for about 10-20 seconds, and repeat as required.
Exercise to Rest your Wrist
Sitting at the desk all day typing can have adverse effects on your wrist and can cause carpal tunnel syndrome (numbness and tingling due to pinched nerves in the wrist). Give your wrists regular breaks and stretch them to avoid such effects. You can stretch them and rotate them in clockwise and anticlockwise direction to release the tension in your wrists. Also while working long hours, keep your hands and wrists in line with your forearms, and hold your elbows close to your sides to avoid strain.
Leg Exercise
Leg raises can improve the blood flow and strengthen your core muscles. Just sit in your chair, and lift your right leg off the ground at about 8-12 inches. Tighten the quadriceps, and hold the position for 15-20 seconds. Repeat with the left leg.
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Make this exercises a part of your daily routine in addition to your regular workouts, to keep your muscles relaxed and free of any soreness. Avoid slouching on the chair. Maintain proper body posture for healthy muscles and ensure happy work life.
