The
following exercises are recommended to ease muscle
tension and relieve workplace fatigue.
Squats:
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.
Neck
stretch:
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.
Wrist
Stretch:
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.
Chest
stretch:
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 your chest.
Leg
stretch:
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.
Calf Raises:
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 switch.
Lower
Back Stretch:
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.
In
today’s lifestyle most of us have desk jobs
where you are required to sit more than 8 hours at
the desk. Our bodies are however not designed this
way and due to this it take a toll on our bodies.
Not only do we tend to put on weight on all the wrong
places (and especially if our diet includes lots of
calories) but this also causes common work-related
pains, such as back aches, neck aches etc. But just
because you spend a good deal of your time at a desk
doesn't mean you're destined to become fat and have
these problems. You can get a hold of the situation
and with a few tips as under you can have a great
healthy and fit life.
