Sitting at a stretch for prolonged periods can get extremely tiring and strenuous, both mentally and physically. Little to no movement within the body isn’t good news for your health in the long run. It can lead to stiffness, fatigue, reduced energy levels and mental monotony.
Exercise should be a top priority for our generation, given the lifestyles we lead.
Many workers complain that they hardly find any time to workout or engage in any form of physical activity due to challenging circumstances in both their personal and professional lives.
Let’s begin with different stretches:
1. Neck Rolls - To remove neck and shoulder tension, rotate your neck in alternate directions at a very slow place. Just 2-3 minutes of repetitions can help release the strain on these muscles.
2. Shoulder Rolls - As you sit on a chair, relax both your arms at your sides and slowly rotate your shoulders towards the front and the back. This helps release the tension in your upper back and shoulders.
3. Seated Spinal Twist - Sit on a chair and move your torso slowly turn by turn on both sides to stretch your back and improve flexibility.
4. Wrist And Finger Stretches - To prevent stiffness of the fingers and hands, extend your arms, flex them slowly and extend your wrists.
5. Free Leg Extensions - Extend one leg out straight and hold it for a few seconds. Repeat the same thing with the other leg. This process helps improve circulation and stretch the hamstrings.
6. Seated Hip Flexor Stretch - Lift one knee close to your chest while seated, to stretch your hip flexor.
7. Seated Pelvic Tilt - Gently tilt your pelvis forward and backward to relax any strained muscles and also to improve your posture.
Next, let’s move towards strengthening exercises:
1. Desk Push-Ups - Place your hands on the edge of your desk and do push-ups, engaging your chest, shoulders and the core muscles. Perform 2-3 reps of 15-20 counts each.
2. Chair Dips - Be extra careful and preferably consult a fitness coach to ascertain the right posture for this exercise. Rest your arms on a chair from behind for support. Lean forward and dip your body slowly downward towards the floor.
3. Gluteal Squeeze - Squeeze your buttock muscles repeatedly for a few seconds or for about a minute or two to engage your glutes or core into some kind of movement.
4. Seated Tabletop Press - Place your arms on a chair on which you are sitting comfortably. Press it downwards while you lift your body slightly off the chair. This exercise helps you repeatedly engage your core.
1. Get Up And Move - Take a break every few minutes to walk around at regular intervals. Use those moments to flex and stretch different body parts.
2. Mindful Breathing - This helps reduce stress and focus better.
3. The 20-20-20 Rule - Try to look away from the screen every 20 minutes to avoid eye strain.