When we spend hours working in the office, we are prone to slouching and pain in the back, hips, legs, and hands. This affects not only our body but our work performance too. That’s why it’s important to learn a few exercises and stretches that can help you beat the pain and discomfort once you finish with your job. Remember, it’s always important to keep the exercises going in order to see the true benefits.
1. Resistance exercise
- Place a small rubber band over your 5 fingers. You can double the band if it’s too big or if you want more resistance.
- Extend the fingers and then relax.
- Do each for one minute or until you start feeling fatigued, but don’t push too hard. Try to build your endurance.
- If you feel pain, tingling, or numbness stop the exercise and consult your doctor.
2. Wrist stretch
- Sit on a table.
- Place your arm and elbow on the table so that your wrist hangs over the side.
- Start in a neutral straight position.
- Now bend the hand toward you so that the fingers are pointing up at the ceiling.
- Hold this position for 5 seconds and then return to the neutral position.
- Now bend your hand toward you but so that your fingers are pointing toward the floor.
- Hold for 5 seconds and return to the neutral straight position.
- Repeat 10 times and do this exercise at least 3 times a day.
3. Wrist circles
- With your index and middle fingers, draw 5 circles clockwise and 5 more counterclockwise.
- Repeat 3 times on each hand.
4. Inner thigh stretch
- While you are in a sitting position, position your legs wide apart and point your toes out.
- Lean forward, placing your elbows on your thighs. Keep your abs contracted and your back straight.
- Gently press forward and use your elbows to push your thighs out. Push until you start to feel that your inner thighs are starting to stretch.
- Hold for 10 to 30 seconds and then you can repeat as many times as you’d like.
5. Seated hip stretch
- First of all sit-down. Now cross your left ankle over your right knee.
- Sit up tall.
- Lean forward gently and keep your back straight.
- Reach out with your torso until you feel a stretch in your hip and right glute.
- Hold for 10 to 30 seconds and then repeat with your other leg.
6. Wall angels
- Stand with your back against a wall. Position your feet about a foot away.
- Let your arms touch the wall, making a goal shape.
- Reach the fingertips above your head.
- Next, pull the elbows down using the muscles in your back.
7. Shoulder stretch
- Stretch your arm above your head.
- Cradle your elbow with your other hand.
- Now gently pull your elbow behind your head.
- Hold 10 seconds and repeat the exercise a few times.
8. Hamstring stretch
- Put your foot on your desk and lean forward with your arms toward the foot.
- Keep your back straight and hold the position for 10 seconds.
- Repeat with the other leg.
9. Neck stretches
- Gently lower your head from ear to shoulder. Hold this position for 10 seconds.
- Now slowly start rolling your chin to your chest and then up to your other shoulder. Hold for 10 seconds.
- Repeat this a few times, but make sure not to extend your neck too much.
- Next, turn your head to the left so it looks over your left shoulder. Hold for 10 seconds.
- Repeat on the right side and do this exercise a few times too.
10. Prayer stretch
- Place your arms in front of you and press your palms together below your chin and in front of your chest.
- Keep your hands pressed and lower them.
- When you start to feel a stretch, hold the position for 15 to 30 seconds.
- Repeat this 2 to 4 times.
What kind of pain do you experience? How do you deal with it? Do you have any tips you would like to share with us?
Article Source: Bright Side