Introduction
Most people spend long periods of time seated at their desks when working or studying, which may result in feeling stiff, having bad posture, and decreased energy. Staying in one place for too long can also cause neck pain, back ache, tense muscles, and even develop into some more serious health issues. Luckily, there is an easy solution that will help people to stay fit during their work day, without going anywhere else from their desks. Desk exercises are quick and do not need any special equipment; they only take a few minutes to complete.
Why Desk Exercises Are Important
Prolonged sitting mostly leads to sluggish blood flow as well as constant pressure being exerted on the spine and muscles. This could eventually result in bad posture, weak muscles, and pain in the neck, shoulders, back, and hips. Desk exercises alleviate these negative impacts through increased movement as well as the activation of the muscles that do not move when seated for long.
Movement during the day helps one concentrate better and stay more alert. Exercise breaks will cause blood to flow to the brain and hence decrease tiredness. Moreover, doing some stretches and exercise helps decrease stress and thus maintain productivity during hectic days.
Easy Desk Exercises to Try
1. Neck Stretch (1 Minute)
Sit straight with your shoulders relaxed. Tilt your head towards your shoulder very slowly until you feel a slight stretch on the side of your neck. Hold for 15 to 20 seconds before doing the same exercise on the other side of your neck. You can also slowly rotate your head from left to right to minimize the stiffness that comes with looking at the computer screen.
2. Shoulder Rolls (2 Minutes)
Shrug up your shoulders and roll them backwards in a circular motion and then relax them again. Do the action 10 to 15 times before rolling them forward. Shoulder rolls help in relieving the tension that results from typing.
3. Seated Spinal Twist (2 Minutes)
Sit straight with both feet firmly on the ground. Take one of your hands and put it on the opposite knee as you slowly twist your torso. Hold the pose for 15 to 20 seconds before doing the same thing using the other hand.
4. Seated Leg Extensions (2 Minutes)
Get comfortable and raise one of your legs straightly keeping it in line with the ground. Maintain this position for 2 to 3 seconds and then relax. Repeat the procedure 10 to 12 times per leg to strengthen your thighs and improve circulation of blood.
5. Wrist and Finger Stretch (2 Minutes)
Hold out one of your arms in front of you and rotate it so that the palm faces forward. Using your other hand, gently pull back on the fingers in order to stretch your wrist and forearms. Hold for 15 seconds and switch hands. Finish the routine by making a few hand movements such as clenching and releasing the fists in order to release tension built up through typing and use of the mouse.
6. Seated Marching (2 Minutes)
Sit erect and alternately lift each of your knees up towards your chest and then down again. Repeat this process for one to two minutes.
Tips on Being Active While Sitting at Your Desk
It is recommended that you make yourself take a small walk every half an hour to an hour. Make sure that your posture is correct while sitting, your feet are flat on the floor and your back well-supported by your chair. Drink plenty of water during the day to encourage yourself to move, because water will serve as a natural reminder for doing so. You can set reminders on your phone or computer to keep you motivated in your regular exercise during work hours.
Conclusion
Desk exercises are a very simple and practical way to alleviate the harmful effects of prolonged sitting and increase comfort, efficiency and overall well-being. Only a few minutes of stretching exercises can do wonders for alleviating muscle tension, increasing your blood flow and your energy levels. With regular desk exercises, you can save your body from the harm of long working hours.
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