News India Live, Digital Desk: Office Health Tips: Sitting on the desk for a long time can have a bad effect on your body, which can cause poor posture, stiffness and restlessness. Over time, these problems can cause chronic pain and low mobility, which affects both your health and productivity. However, the good news is that small, intentional actions throughout the day can help reduce stress, improve posture and make your body feel refreshed.
Not much time or effort is required to include simple desk exercise in your routine, but its benefits are important. By adding some asanas-friendly stretches and movement to your workday, you can reduce stress, increase blood circulation and increase overall comfort.
Robin Chhabra, CEO and founder of dextrous co-working Throughout the working day, you suggest some easy and effective activities to keep your body busy.
Desk exercise at workplace
Here are some quick and effective exercises that will help you sit better and feel better while working.
1. Spinal twist sitting – relief from lower back stress
The sitting spinal twist is an excellent stretch to relieve stress in the lower back and spinal cord, improve flexibility and posture.
- Sit straight on your chair and keep both feet flat on the ground.
- Place your right hand on the back of the chair and gently bend your torso to the right.
- Stop for 10-15 seconds and feel stretch in your spinal cord.
- Return to the center and repeat the left.
This exercise not only improves spinal dynamics, but also helps in reducing the stiffness caused by long -term seating.
2. Shoulder Rolls – Reduce the stress of the upper back and shoulder
Working on the desk for a long time can cause tension and tightness in the shoulders and upper back, causing discomfort and poor posture. Shoulder rolls help relieve stress stored in the region.
- Sit up straight and slowly rotate your shoulders 10 times in spherical motion.
- Reverse the speed and rotate them 10 times backwards.
Turning the shoulder from time to time throughout the day can help reduce stiffness and promote better currency.
3. Neck stretch – Reduce neck grief
Watching hours on the screen puts pressure on the neck, causing stiffness and restlessness. This easy stretch that relaxes the neck can provide immediate relief.
- Sit comfortably and gently tilt your head towards your right shoulder, feel stretched to the left of your neck.
- Stay in this situation for about 10 seconds.
- Return to the center and repeat the left.
Including this stretch several times a day can help prevent neck pain and promote better alignment.
4. Extension of sitting foot – circulation and correct implementation in core engagement
Sitting for a long time can spoil blood circulation and the lower muscles of the body can be weak. The sitting leg extensions is a great way to activate your core and improve blood flow.
- While sitting, straighten your right leg and keep it parallel to the floor for a few seconds.
- Gently bring it down and repeat the same with the left leg.
- Repeat 10 times on each leg.
This exercise not only strengthens the legs but also activates the core, which helps to maintain a strong posture.
5. Desk push-ups-strengthen the upper body
Desk push-ups are a simple but effective way to increase the strength of the upper body and promote better posture.
- Stand with your desk facing your desk and place your hands on the edge at a distance equal to the width of the shoulder.
- Break a little and tilt your chest towards the desk while keeping your body in a straight line.
- Come back to the initial position.
- Repeat 10 times.
This activity strengthens the arms, chest and shoulders and encourages direct posture.
To adopt these simple desk exercises a few minutes daily can lead to a significant difference in your posture, mobility and overall comfort.
Regular exercise helps prevent stiffness, reduce muscle tension, focus on, which eventually improves both health and productivity.
Whether you work from home or from office, prioritizing your health with small but effective habits can lead to long -term benefits.
Remember, a good posture does not mean just sitting upright – it is about constant action and careful habits. By prioritizing your physical health at work, you will not only feel better but also improve your attention, productivity and long -term health. Therefore, stretch, move and make your workplace a healthy place!
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