Desk Exercising-Best Exercises To Do At Your Desk
The word exercise has been derived from the Latin word exercere, which means to keep busy or at work. However, what does an average adult do apart from sitting at the work desk for 8 hours, driving back home and spending the evening with the TV. A total recipe for disaster! Sitting all day increases the risk for obesity and other things like back pain, poor posture, tense muscles and leg cramps.
Here is what you can do about it!
There are exercises that you can do while sitting at your desk chair. They will improve your body’s strength as well as flexibility. However, it would be advisable to check with your doctor before beginning your exercise regimen.
First let us begin with sitting the right way on your chair. It is essential that your desk chair should be of the right height in order to reduce strain on your neck and back. The chair is what provides support for the body the whole day. You need to adjust the height such that you are in a 90-90-90 position with your feet on the floor or a foot rest and your knees and hips bent at an angle of 90 degrees. You need to keep the lower spine flat against the back of the chair in order to maintain the right curvature. The chair will help in keeping the rest of the back and neck erect so that your chances of hunching forward decrease. Hunching forward causes spasms in the back and neck and can cause headaches.
Coming to the computer screen, the top 1/3rd of the monitor should be above the eye level. This way the strain on the eye gets reduced and you don’t hunch forward. Just make sure that you aren’t craning your neck forward.
In order to diminish back pain, try the following:
The neck stretch
Bring your ear to the shoulder and let the ear touch it. Hold it there.
Stretch the arms back as if you are trying to grab a pencil between the shoulder blades.
Standing in the doorway, hold the door frame on both sides and walk forward till you feel a stretch in the chest.
Lastly, give supported back extensions a try. Hold your hips and bend backwards gently.
Carpal tunnel syndrome– move to prevent it!
People who constantly work on the keyboard have the chances to develop carpal tunnel syndrome. To prevent this from happening, try this easy move every day. Stand at your desk with arms straight. Place your palms on your desk with fingers pointing towards you. Lower the body slowly, till you feel a stretch. Hold position for 15 seconds and repeat the same as and when needed during the day.
Magic carpet ride exercise
The ‘magic carpet ride’ exercise works the core as well as the arms.
You need to sit in the chair with crossed legs and your feet on your seat. Place your hands on the armrests, suck in your tummy and raise a few inches above your seat using the belly, muscles and hands. Hole position for 10 to 20 secs and repeat five times.
Wooden leg exercise
To strengthen the lower body, you should try the ‘wooden leg’ exercise.
Sit in the chair and extend one leg straight out in front. Hold for 2 seconds. Raise your leg as high as possible and hold it for 2 seconds again. Repeat this with each leg 15 times.
Hope you will try these desk exercises!
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