The modern day office work involves a lot of computer work. This puts tremendous stress and strain on the shoulders, neck muscles, the spinal column, feet and wrists. If neglected, these initial symptoms of discomfort could develop into serious problems later on. If you could take a break and incorporate these simple exercises into your daily routine, you would definitely have a more comfortable, relaxing and stress-free day at work.
1. The neutral posture
This is a vital posture for it keeps the spine, knees, hips and feet in the correct alignment and position. This keeps the spine most stable and in the long run, will ensure that you do not develop back problems of any sort. Place your feet on the ground, hip-wide and parallel to each other. The heels should touch the floor and the back should be ever so slightly arched. Relax your shoulders completely. Calmly, breathe in and out for a few minutes. Repeat this once in every hour.
2. Abdominal breathing
Sitting in the neutral posture, place the palms of your hands on your abdomen. Now breathe in and inflate your abdomen. It should blow like a balloon. Inhale through the nose only. As you breathe out, pull your abdomen in. The belly button must go in. Purse your lips as you exhale. All the while, relax the shoulders and do not move them up and down. Stop the exercise in case you feel light in the head for that happens only if you are doing it wrong.
3. The shoulder shrug
Stand in the neutral position with your hands resting by your sides. Breathe in and pull up your shoulders, tensing the muscles in the neck and the shoulders as you do so. Then exhale and let your shoulders drop and relax completely. Do this for about 5-10 times.
4. The neck stretch
Sit or stand in the neutral position. Keeping the whole body still, bend the neck forwards. Move till the chin almost comes in contact with the chest. Take a few breaths. Return now to the upright posture. Now, slowly bend the neck towards your right shoulder, keeping your face straight all the while. Hold for a few breaths and repeat for the left side also. Finally, rotate the neck gently without any exertion.
5. The wrist stretch
Hold out your hand with the palm facing away, like you are stopping someone. With the other hand, gently pull back the fingers so that the wrist is stretched. Now, turn your palm in the opposite direction. Turn it downwards such that the back of your palm is now facing away from you. Again, pull the fingers to stretch the wrist in the opposite direction. Hold the position in both cases for a few breaths and relax the shoulders. Do the same for the other hand also.
6. The chest stretch:
Stand in the neutral position and stretch your hands behind your back. Keep them in position by holding a tie, belt of scarf between them. As you inhale, stretch out and squeeze the shoulder blades towards the center of the back. As you exhale, relax and try to raise the arms behind as much as is easy to do. Relax the shoulders, neck and your chest as you do these.
7. The standing spinal-twist
Place your right foot in such a way that the right heel touches the toes of the left foot. Band your left arm so that the left thumb is touching the top of your head. Stretch out your right hand completely straight in front of you. Now, gently rotate to either sides as far as you can go. Do it slowly, taking 2-3 breaths in the process. Now, shift the feet and hands and repeat the same process again.
8. The lateral side-stretch
Stand in the neutral position and raise the right arm straight above the head. Keep the palm opened. Gently bend the body from the waist onward, towards the left, ensuring that the right arm does not come in front of the face in the process. The right bicep must be locked to the right ear. Do the same in the opposite direction too. You should seek advise from a medical practitioner advice before you do this in case of a pre-existing back complaint.
9. The seated hip-stretch
Sit in the neutral position and then cross the right leg on top of the left thigh so that the right sole faces towards the left. The right foot must be resting on the left knee. Place the right hand on the right knee and the left hand on the right foot. Now, you should bend forward ever so gently. Attempt to touch your chest to your right calf muscle. Hold this position for 4 breaths and repeat the same cycle now with the ‘left’ foot.
