26th FEB 2018
Simple Exercises You Can Do Sitting in Office!
Did you ever think you could be sitting in office and still exercising?
If not, then read on to know how!
1. Shoulder rolls
Ease the tension in your shoulders by slowly first rotating them clockwise
and then anti-clockwise. Start with 5 times for each shoulder
and then slowly increase the count.
2. Neck stretch
Touch your ear to one shoulder and hold it there for 5 seconds.
Gently release it and then, bend to the other side.
Next, bend your neck forward and touch your chin to your chest.
Push your head back and strain your neck forward. Alternate between sides,
front and back and repeat atleast 2-3 times in a day.
3. Tap your feet under the table
Keep your chair as pulled in as possible and sit with your back straight,
thighs at a 90 degree angle to your back.
Quickly stamp your feet on the floor and exert force while stamping.
Continue this for a minute without resting.
4. Ankle Rotations
Rotate your ankles in both directions for five seconds.
Do five sets of eight reps in each direction.
This exercise can strengthen the flexibility of your ankles and
make you less likely to suffer from sprains.
5. Leg raises
Push your chair away from your desk and keeping your upper body at
a 90 degree angle from your thighs, slowly raise the legs till your body forms
an L shape. Hold the legs up and slowly stretch the feet forward and backwards.
Gently lower the legs but make sure your feet do not touch the ground.
Repeat the exercise 10 times.
6. The Namaste
Fold your palms in a Namaste and keep the elbows straight, not bent.
Press your palms together till the tension builds up. Press and hold for about
30 seconds and then slowly release.
Ensure at your workstation that your elbows are closer to your body
and wrist at neutral position.
7. Exercise the hands
Sit straight with your feet firmly on the floor and clasp your hands together.
The hands should seem like you're giving yourself a handshake,
with the thumb of one hand upwards and the other downwards.
Lock your hands and then pull in opposite directions.
You will feel the strain on your arms.
8. Eye roll
Roll your eyes slowly, starting from the left, then the top, to the right
and then downwards. Repeat this in clockwise and anti clockwise
directions for at least 2 minutes. Then rub your hands together
till your palms feel warm, quickly cup the palms and place them on
the eyes to soothe them and reduce the strain.