following exercises are recommended to ease muscle tension
and relieve workplace fatigue.
Stand sideways at your desk with one hand flat on top
of it for balance. Sit back into a squat making sure
that your weight is on your heels and that your knees
do not move past your toes. Hold in the squat position
for 5 seconds. Press off your heels as you lift back
up into standing position.
Stand/sit with the neck relaxed and back straight.
Gently tilt the head to each side, then front and
back, holding each position for a count of 10.
Gently apply pressure to the back of the right hand,
enabling the fingers to point down towards the floor,
stretching the top of the wrist. To stretch the muscles
on the underside of the arm, just reverse the above
process: Use the opposite hand to press against the
finger tips as they point to the ceiling.
Find an uncluttered corner in your office or cubicle.
Stand about a foot away from the walls, facing the
corner. Raise your elbows until they level with your
shoulders and then place both forearms directly on
the walls. Next, keeping the body in alignment, lean
into the corner and hold for 10 seconds. You should
feel a good stretch across the pectoral muscles in
While sitting at your desk, extend one leg, and squeeze
the muscle on top of your leg at the fullest extension.
Hold this for 5 seconds then release back to start.
Easy, yet effective exercises for the lower leg are
calf raises. While holding onto the back of a chair
or desk, balance on one leg and raise up on the toes
so you feel a contraction in the calf. Hold and squeeze
for 3 counts, then lower until your heel almost touches
the floor. Repeat 15-20 times on the same leg then
Finally, to stretch the lower back region, sit up
tall in your chair with the right leg crosses over
the left. Gently look over your left shoulder and
rotate the body far enough so you feel a stretch along
the lower back muscles. Make sure to keep the hips
facing forward while you hold the stretch for 15-30
seconds. Repeat on the opposite side.
By combining these exercises
with 20-30 minutes of cardiovascular activity 3-5
times a week, you'll be on your way to a stronger
and healthier you.