9 months ago
What small stretch ups/exercises can be done in office
We spent nearly 60-70% of our active life at workspace and majority of this time just get spent on sitting :(
So, suggest some good exercises/stretch ups which can be done in office without the need of any equipment.
Pictures and videos (links) will be appreciated. Thanks!
You can always do some stretches, but sitting on a pilates ball is really good for all your core muscles and it is really natural to implement it in your routine because it basically replaces a chair.
Pros and cons are really well written here: https://www.livestrong.com/article/287638-pros-cons-of-sitting-on-a-stability-ball/
Picking a good pilates ball is crucial because the height of the ball is crucial for your posture. With the right height I never had any of the cons mentioned in the article.
More variants of pilates ball chair models can be found here: https://www.bustle.com/p/the-5-best-balance-ball-chairs-for-the-office-8072611
They are actually better but a bit more expensive as well.
A video on how to properly sit on a pilates ball is here: https://www.youtube.com/watch?v=C-XJzRVMY1c.
It is a small change but it can be highly beneficial for your health!
oh, great question :D
I supposed that people in office use mouse and keyboard a lot, and we all know the resulting wrist pain. I always have on my desktop a Grip Strengthener, similar to pliers. This can alleviate the pain to the wrist but you have to be careful anyway and maybe use an ergonomic mouse.
Other exercise that can be done while seated are Kegel exercises (https://medlineplus.gov/ency/patientinstructions/000141.htm) they works for men too.
For what concerns stretching I recommend that you have something to hang on in your office to unload your back.Other stretching exercises can be done everywhere with a bit of space. Sitting position is really bad for Ileopsoas, I recommend this exercise here to stretch it (https://www.youtube.com/watch?v=eiGAAWI1oAw).
Streching Neck and seeing far and near because the eyes will be stressed out.
Taking 10 min break when going to washrooms just to bend body and relax for a while.
It depends on kind of work you do and posture you maintain at office.
Generally assuming that you sit on a normal office pushback chair.
General rules for stretching it should be done from the top body parts and end at bottom body parts.
1) Start with neck, rotate it both the side clockwise and anticlockwise. Then put your Both thumb on lower part of chin and pich your head in upward direction.
2) Then follow with hand exercise. Hold your shoulder and rotate both hand in both direction. Stretch your hand in the forward direction and pull the fingers in the backward direction. Do it for both the hands.
3) Rotate the wrist in both direction.
4) If you have space you can follow with upper and lower abdomen exercise by just bending left, right forward and backward. Don't close your eyes while doing it.
5) keep your legs flat on ground while sitting on chair. Keep you leg loose and shake it while the foot is still touching the ground. This will help relax your thighs and calf muscles.
6) Stand and put your leg a bit back while your toe touches the ground then rotate the toe in both the direction. Do it with both the legs.
This is the complete set if whole body stretching and exercise which you can do it in 15 mins and will help you relax.
One thing that you can do that will make a difference is get a standing desk and stand instead of sit down all day. It actually makes a big difference in terms of calories burned. One of the hardest things that people in the army do is just stand still for 3 hours, it's not easy! Another thing you can do is get a medicine ball and use that to replace your seat.
Recently one of my colleague started complaining about pain and tenderness in her fingers, specially thumb. Too much of daily typing may result in damaging your tissues and hence resulting in throbbing like sensation and numbness in your fingers.. So 5 min excercises like forming a tight fist and then releasing, forming a claw like hand structure very tightly and again releasing will help ease the tendons of your fingers. Please find the link below with basic finger exercises.
Stretching the chest may be one of the best exercises you can do for your body since most of us spend much of our time hunched forward.
For this exercise, you can use a resistance band and take it overhead to get a deeper stretch of the chest muscles. If you don't have a band, don't worry. Just lace your fingers together or take the arms straight out to the sides.
Do It Right
You can also find a doorway and put your forearms on either side, gently pressing forward until you feel a stretch in the chest.
In a seated or standing position, take the arms behind you and, if you can, lace your fingers together. Straighten the arms and gently lift your hands up a few inches until you feel a stretch in your chest. Hold for 10-30 seconds. Avoid this move if you have shoulder problems.
You can always walk around your offIce or your office building. Instead of just slugging around in the computer or on your phone during your break, you can always walk around. Also walk up and down stairs if you can. Don’t take an elevator, just go up and down those stairs.
I really find the exercises/stretch-ups mentioned in this link very useful: https://www.practo.com/healthfeed/9-simple-exercises-you-can-do-sitting-in-office-17696/post
Shoulder roll, neck stretch and eye-rolls are the ones I use most often because the siting posture in front of a laptop/desktop puts stress on these areas a lot.
Next is the namaste pose to relax hand muscles after long usage of mouse.
Strench Sideways and strech on chair itself backwards, it gives better relief than anything else.