Simple Stretches Which You Can Perform While In Office

Does your age lie somewhere between the early 20s and the late 60s? Then you are probably accustomed to a few or all of the five elements – office, workload, fatigue, time management issues and balance between work and home. Long working hours in which you remain hooked in front of the desktop or laptop screen makes it easy to put on weight! You want better health but you feel trapped and helpless. What can you possibly do?

Can office break your health?

Among the many health troubles which commonly affect working individuals today, Obesity tops the list. But besides gaining those extra kilos, there are other perils in which you might get into! Some of them are: 

• A Bad Back: The risks of a herniated lumbar disc as well as drying up of the collagen around the tendons and ligaments are aggravated by excessive sitting.
• Leg troubles: Proper blood circulation in the legs is hampered when you sit for too long. It may lead to problems like a varicose vein or Deep Vein Thrombosis (DVT) due to blood clots.
• Heart diseases: A persistently sedentary lifestyle is prone to high blood pressure and increased cholesterol which in turn puts pressure on the heart and the circulatory system.
• Digestive problems: If you sit down immediately after lunch, then the food in your belly tends to get compressed, thus slowing down the digestive process altogether.

Simple office exercises

The exercises that experts recommend in order to get rid of the ‘prolonged-sitting agony’ are rather simple. They can be easily tried out within the office space which will help to keep a number of associated health issues at bay. These simple office stretches are being popularly termed as ‘deskercise’ these days. The term itself hints at the fact that these moves can be performed comfortably while you’re at work. Some of them are: 

1. Sitting without the Chair 

• Stand straight with your back resting against the wall and then relax.
• Bend your knees until your thighs are parallel to the floor.
• Hold this position for about 30 seconds.
• Stand up straight.
• Repeat this 10 times.
• For extra workout, cross the right ankle over the left knee and hold for 15 seconds. Then switch legs.

 2. Raise legs while you are seated

• Straighten your legs while you’re sitting.
• Keep the legs parallel to the ground.
• Hold for 10 seconds.
• Return to starting position.
• Repeat 10 times and then rest.

 3. Desk push-ups

• Place both your hands on the edges of the desk.
• Hands should be placed such that your shoulders are wide apart.
• Spread your legs out behind you as far as possible.
• Push against the desk that you are holding, with as much force as you can. (For this, the desk needs to be against the wall preferably.)
• Do this 10 times.

 4. The Stapler Curl

• Take the stapler or a bottle in one hand with your palm facing the ceiling.
• Place your hand beside the thighs.
• Start moving upwards and bending the elbow, place your hand beside your chest.
• Stop for a few seconds and then put your hands down to the normal position.
• Repeat for at least 10 to 15 times and then switch to the other arm.

 5. Wrist Stretching 

• Stretch your right hand in front of you, pointing all the fingers towards the ceiling.
• Gently pull the fingers of this arm with your left hand until you feel the stretch in the wrist. (The pull must be towards your body)
• Hold on for 5 seconds and then switch hands.
• Do 20 repetitions.

 6. Chin tuck

• Stand upright facing straight.
• Lower your chin to your chest.
• Hold on to this position for 15 to 30 seconds such that you feel the tension in your back.
• Return to the original position and relax.
• Repeat this for 10 times.

7. Sitting neck stretch 

• Look straight in front of you.
• Turn your head to your right to keep it almost at a right angle with the shoulder.
• Hold on for 5 seconds and feel the stretch.
• Return to the starting position.
• Repeat the same process for the other side.
• Do this each side for 20 times.

To cut a long story short, if you’re bound to sit for long hours, the first thing you must remember is your mom’s childhood advice: “Sit up straight”. This small but powerful tip does take good care of your health, especially the posterior region of your body. Exercise is only an add-on. These time-saving moves recommended by experts indeed go a long way to make a difference to your health.  Experts around the world have recommended these office exercises not just because they protect your health, they also make office work far more enjoyable.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

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