Steer clear of work-induced aches and pains with these simple stretches
Neck Relief: Throw your head back as far as you can and then lower it forward until your chin touches your chest. Do this thrice. Then tilt your head left as far as you can as if trying to touch your ear to your shoulder (Warning: Do not raise your shoulder. This defeats the purpose of this exercise). Then tilt your head right as if trying to tougch your right ear to your shoulder. As simple as it sounds, this ia great stress reliever. If nothing more, even when things are going wrong, at least you’re reassured that you’ve still got your head on your shoulders. Too stiff to move, simply place your palms on your neck. This simpel action of paying attention to an ache can reduce its severity.
Shoulder Stretch: Rotate both your shoulders backwards in circles. Whether you do this three times or thirteen, you’ll find it relieves the strain in both your neck and back. If rotation is a bit much for youjust press your shoulders backward are far as they can go; hold for a few seconds and then release. Too much effort? Just shrug once, twice, maybe even thrice. This simple movement of raising your shoulders up towards your ears and letting them dowm again, will leave you feeling as if a weight has been lifted off your shoulders.
Stand up for your health: Long periods of sitting have been associated with diabetes, heart disease, obesity and cardio-vascular disease. The least you can do is stand up and turn around periscope-style, to figure out what’s happening in the world beyond your desk. If you have a few minutes to spare, walk over and discuss things with colleagues rather than sending them emails. Studies have been urging works to get up and walk around every 20 minutes or so, to keep back aches, blood sugar issues and other sedentary job related aches and pains at bay. Aside from being good for your health, walking around networking, may prove good for your intellect and motivation levels, not to mention your career.
An Eye on Success: Rub your palms together to warm them up a bit and lean your elbows on your desk. Then lean forward, close your eyes and rest them in the palm of your hands. This a great way to rest tired eyes. Even 5 minutes of this will leave your eyes filling less strained.
Leg Lifts: While seated lift both your feet off the ground until your knees are fully extended and your calves are parallel to the floor; hold for about 5 seconds before lowering your feet to the floor. Do this about 15 times to tone your legs as well as your core. You can repeat sets of 15 based on your fitness level.
Wrist Twist: Stretch your arms out in front of you and curl your palms into fists. Rotate your fists outwards for 10 circles and then inwards for 10 circles. Alternatively, you can do this one wrist at a time, and use the other palm to gently clasp and support the wrist that is being worked out. Do this thrice a day and you might succeed in keeping repetitive stress injuries at bay.
Ankle Paddle: Whilst seated in your seat, raise your feet off the floor and move your ankles as if you’re paddling an old-fashioned Singer sewing machine. Now that they are warmed up rotate them first outwards for 10 circles and then inwards for 10 circles. This should improve circulation preventing cramps, swelling and other common ankle ailments.
Armchair Swivel: If you have a chair that swivels, place your toes on the floor and spin your lower-body around (first to the left, the to the right) whilst keeping your upper-body erect. Alternatively, you can hold on to your desk with your thumb and index finger and use your core to swivel your chair from side to side. Your spine will thank you, as will your abs.
Toe Raise: Hanging around waiting for the printer to start being productive? Stand with your feet shoulder-width apart and gently rise up on your toes; stay there for a few seconds and lower yourself back down again. Do this about a dozen times a day and you’re on the highway to well-toned calves.
Butt Perfect: If you’re stuck in your seat waiting for pages to load, emails to finish sending, images to download… channel your frustration into the butt clench. Squeeze your glutes together and hold for 10 seconds before releasing. Repeat until your glutes tire or your task is complete, whichever happens first.
Say a little prayer: Place your palms against each other in the traditional Namaste position and press firmly against each other. You will feel your upper arms tense up. Hold for a few seconds and release. Repeat 15 times or until you need to use your hands more productively.
Just breathe: Take a deep breath and exhale drawing your ab muscles in towards your spine. Exhale in rapid succession, using your stomach muscles to force the air out (as is done in kapalbhati), and your abs will soon be toned to perfection. If you’re looking to relieve stress rather than tone your abs, take a deep breath and blow it out your mouth. This simple action can be more therapeutic than you think.
The Yogi Float: If you tend to sit cross-legged in your chair, all you need to do is place your palms firmly on the armrests and press downwards to lift your lower body off the chair. Hold for 10-15 seconds and lower yourself. This will tone your upper arms and core, but is not recommended if you have a poor sense of balance or you don’t want to draw attention to yourself.