Do you feel tired at the end of the day? Do you feel it is impossible to work out after a long day in the office? You know a work out session will offer immense health benefits but you are still using the ‘no time to exercise’ excuse more than ever.
We are all aware that our bodies have been designed to keep moving, but in urban India most individual spend their time sitting at the office desk. They find it difficult to get away from the office to go for a walk or even visit the gym to exercise.
Have you ever thought about exercising at your desk? Fortunately, exercising at your desk also offers immense health benefits.
Ergonomically speaking it is important to take a 5 -10 minute break after every hour of working on the computer. Lack of movement can lead to muscle pain, headaches, stress, tension and tightness in your back, neck and shoulders.
If you have no time to exercise then you can perform these desk exercises even as you talk on the phone.
Team Medimanage suggest some simple stretching exercises that will not only make your body feel better, but will also give your mind a break.
1. Chin Tuck
Chin tucks are one of the most important exercises for the neck. It strengthens the neck muscles that help to maintain the correct position of the neck.
Sit up straight in a chair and slowly drop your chin to your chest and stretch. Roll your head from side to side to stretch the side of the neck and back of the shoulders. Repeat the motion 5-10 times and then rest.
2. Neck stretch
Working on computers for long hours often results in neck and back pain. Neck stretches helps to relive a stiff neck.
Sit up straight in a chair. Stretch your neck muscles by simply turning your head from side to side. Slowly drop your ear towards the right shoulder and stay in this position for 3 breaths. Raise back to the centre and repeat on the left side.
3. Shoulder stretch
Sit with your back straight and face forward. Place one hand on the elbow of your other arm and pull it your arm closer to your body and stretch your shoulder. Do not rotate your body as you stretch. Hold the stretch for 15- 20 seconds. Relax and return to the starting position and repeat with the shoulder.
This exercise stretches the back side of the shoulder from the shoulder blade around to the upper arm.
4. 
Chest stretch
Sit comfortably in a chair with your fingers interlaced between your head and point your elbows to the side. Pull your shoulder blades towards each other and hold for 10 seconds. Relax and return to the starting position. Repeat this exercise three times.
5. Back and side stretch
This is one the most simple and common stretch that can be performed standing up or sitting down. Interlace your fingers and lift your arms above your head and slowly bend side to side.
6. Lower back stretch
A lower back pain is a commonly problem seen in most desk jockeys. Performing simple stretch exercises can help you alleviate this problem.
Sit straight in a chair and place your hands, on the knees. Sit forward and bring one of the knees towards your chest at a time. Keep your back straight and use your hands to grab the back of the knee and pull toward you without jerking your muscle.
7.
Leg stretch
Sit forward on the chair with your feet placed flat on the floor. Sit comfortably in a manner that your back does not touch the chair’s back. With a straight leg, lift your right foot a few inches off the floor. Hold for 5 seconds and return your foot to the floor. Repeat the leg stretch exercise with your left leg.
8. Ankle rolls
Sit comfortably in a chair. Lift your right foot from the floor and rotate it 5 times to the right and the left. Repeat the stretch exercise with your left foot.
While performing these stretch exercise expect to feel the tension and while you are stretching. If you feel the pains do not go further.
There are various benefits of performing these desk exercises.
- Reduces stress
- Improves posture
- Improves mental alertness
- Increases blood circulation
- Makes you feel better
Dr Kavita Tiwari, well Known Physiotherapist from Sanjeevani hospital says, “Stretching at workstation is beneficial for our health to keep our body supple and flexible. It helps distress your system and promotes relaxation to the muscles & joints. Stretching enhances your concentration, controls body temperature and heart rate.”
Exercising at your desk is the most convenient and easiest way to stay in shape and enjoy good health. You can no longer complain that you have 'no time' as exercising at your desk will not reduce your time but will energise your body and increase your potential to work.
It is suggested that you do not give up your exercise or gym routine, but supplement it with exercises done at your desk. Don’t feel embarrassed to exercise at your workstation, you never know your colleagues may admire your efforts and join you in the fitness brigade.
