Long working hours, fast-paced jobs and balancing between work and home; this is what our lives have become today. If that is not enough, the stress that we undergo not only affects our mental health but even our physical body as well.
There are so many animations that replicate the reality of what life is today. Today as man has progressed with the help of technology; our working ways poses a danger to our body. One such prominent danger is sitting long hours.
Sitting long hours can result in fatigue and other such problems
Various studies point out that the long hours of sitting in front of the computer can shorten our lifespan. The diseases that we are more prone to are increasing in numbers. Back pain, shoulder and neck problems, obesity etc are at their all-time peak.
With stress levels being so high, it drains our body out of the vital energy needed to function. Odd eating hours and unhealthy diet equally contribute to the further reduction of our energy levels. If all that is not enough even the traveling time that we spend on an average has increased.
With so many factors hitting us so hard where do we have any time left to restore our energy levels?
Even before mid-day of a desk job, a person is already tired and drained. There are a few exercises you can do; to help to boost your energy levels while sitting down and working. Let us look at some of most effective office workouts you can do for different parts of your body.
Twisting your waist while sitting
One of the simplest office workouts that you can do while sitting down. It will help to stretch the back and sides muscles of your body. While sitting make sure that you sit up straight with no hunches. Then place the left on the right side armrest and twist as much as possible.
While doing this exercise pay attention to your breathing; make sure to inhale when you come back into the original position and exhale while twisting. Repeat this exercise at least two or three times for each side as often as possible.
Shoulder and chest opener office workouts
Since we are using the computer or laptop the entire day; the load on our shoulder and chest increases. A simple stretch to open this region will help to loosen the muscles and make you feel good. In this exercise, all you have to do is move a little forward by sitting on the edge of the chair.
Then lock your hands by taking the right hand from above the shoulders towards the upper back. Take the left hands around your waist and lock the fingers. During this time, make sure to breathe in and breathe out slowly and continuously. Repeat this exercise for 5 to 6 times at least three times a day.
Seated Pigeon office workouts
Note- Women who wear short skirts or dresses may have to reconsider this option unless you are alone in a cabinet or workstation
Generally, this exercise is done by lying down on the floor. However, since that is not a possibility at work; you do have a variation. Another very simple exercise all you have to do is sit cross leg by sitting on the chair’s edge.
Place your right ankle on the left knee making sure that the left knee and ankle are in the same line. Sit with your back straight and take a few deep breaths, Repeat the same thing on the other side. This will help to release the pressure on the hip region. While stretching keep each stretch for around 30 seconds. Do this at least 3-4 times twice a day.
Office workouts for your eyes
Even your eyes can feel tired because of looking at the laptop or computer constantly. Ease the pressure from your eyes with a simple and easy to do exercise. You can either rest your back completely on the backrest or sit upright for this exercise. Close your eyes and take a few deep breaths.
While breathing in count from 1-3, hold for 1-3 and release on 1-3. Then slowly rub your palms to generate a little heat between them. Place your palms over the eyelids and slowly open your eyes to the darkness. Hold this position for a couple of seconds and then slowly shut your eyes. Repeat this at least 4-5 times for 2-3 times a day.
Office workouts for the neck
The neck equally undergoes stress while working on the desk. This is a very simple way to ease the pressure on the neck is by giving it a good stretch and ease the pressure as well. You can do the up and down as well as the side to side neck exercise every now and then.
The clockwise and anti-clockwise movement of the neck is another variation you can try. While doing this, make sure to take it slow. Do this as often as possible. It will make a big difference to your neck and shoulder blade region.
The pelvic and butt cheek stretch
Just as how you have the pelvic stretch by lying down. Similarly, you can do one while sitting. Another simple exercise that will help to relax and ease the pressure of sitting down constantly; you can do it as often as possible.
For this exercise, sit up straight making sure that your back is not hunched. Then slowly pull the muscles of your butt area in and hold it for 30 seconds and release it. Do this at least 5-6 time minimum 4-5 times a day. This will also help to ease the pressure on the lower tailbone due to constant sitting.
Office workouts points to remember
- While doing these different stretches, it is not necessary that they should be done at one time.
- Deep and slow breathing is very important. Make sure that you breathe properly and fill your stomach while inhaling.
- While exhaling release the air out as much as possible. This will help to relax and calm the mind down.
- Since you are constantly working on the laptop, make sure to take small breaks in between.
- While doing these stretches, avoid working for a few seconds.
• Regular small and short breaks will also help to ease the pressure on the eyes.