Workplace Fitness Tips: Working in the office sitting at the desk in the same position for hours has become a part of our daily routine. In this way, due to sitting in the same posture, pain in neck, shoulders and back has become common. Sometimes this pain increases so much that serious problems like cervical or migraine begin. But you can get rid of these problems even without getting up from your chair.
Actually, ‘Desk Yoga’ or ‘Office Yoga’ are some such easy stretching exercises, which you can do even while sitting on your chair. These will not only give relaxation to your body, but will also increase your productivity by reducing mental stress. Here we are telling a special stretching method for all those working professionals who want to do their work better while remaining healthy.
Why is desk yoga important? (Why Desk Yoga is Essential?)
By continuously sitting in one place, our muscles become stiff and blood circulation slows down. This causes pain, stiffness and fatigue in the body. But when you make desk yoga a part of your life, it gives relief to the stiff muscles of the neck, shoulders and back. Blood flow improves throughout the body, which increases energy levels. Deep breathing and stretching provide mental peace. And provides relief from pain caused by wrong posture. Let us know, three such easy and effective desk yoga stretching, which you can do anytime while sitting on your chair.
1. Neck and Shoulder Rotation for neck and shoulders- This stretching helps in reducing neck stiffness and cervical pain.
How to do:
-Sit straight on your chair, keep your spine straight.
-Slowly turn your neck to the right side first, try to bring your chin near the shoulder.
-Wait for a few seconds and then slowly rotate to the left.
-Similarly, slowly tilt your neck up and down (as if you are saying ‘yes’ and ‘no’).
-Move your shoulders up and down and then rotate in circles (both forward and backward).
-Repeat this process 5-7 times in each direction.
Benefit: The muscles of the neck and shoulders get relaxed, blood circulation improves.
2. Seated Spinal Twist- This stretching helps in making the lower back and spine flexible.
How to do:
-Sit straight on your chair, keep both feet flat on the ground.
-Place your right hand on the back side of the chair or on your left thigh.
-Slowly rotate your upper body to the right, keeping your back straight.
-Try to move your gaze from over the right shoulder to the back.
-Stay in this position for 15-20 seconds and take deep breaths.
-Now repeat the same process on the left side.
-Do this stretching 3-4 times on both sides.
Benefit: The spine becomes flexible, back pain is relieved and digestion also improves.
3. Wrist and Finger Stretch- Continuous use of keyboard and mouse can cause pain in wrists and fingers. This stretching will provide relief from this problem.
How to do:
-Sit straight on your chair.
-Extend your right hand straight in front, palm facing downwards.
-Now bend your right palm downwards (as if you are making a ‘stop’ gesture).
-Slowly pull the right fingers towards you with your left hand.
-Stay in this position for 15-20 seconds.
-Now bend your right palm upwards and pull the fingers towards you.
-Repeat the same process with the other hand also.
-Do this stretching 2-3 times with both hands.
Benefit: Increases flexibility of wrist and fingers, reduces the risk of Carpal Tunnel Syndrome.
By including these easy stretches in your daily routine, you will not only get relief from pain, but will also feel mentally refreshed and more productive. However, if the pain is severe or is not getting better then definitely talk to the doctor.
