Gone are the days when work meant actual physical movement with blood and sweat. Today, for most of us, work means pretty much being glued to a chair for 8 hours at a stretch, 5 days a week. Unlike our ancestors who had to move to get things done, our sedentary lifestyle may sound and seem extremely comfortable, but has proven to have a negative impact on our physical and psychological health.
But what can we do, you wonder? Just because we spend most of our days working glued on a chair staring at a screen, doesn’t mean we cannot do something about our health. ‘Deskercise’ or simply exercise on your office chair, is now gaining popularity as it is the perfect alternative to prevent unwanted weight gain and other health issues. Here are some simple and effective yoga exercises that you can do in your office chair while working and keep all those health ailments at bay.
Simple Yoga Exercise at Work
Before we begin, ensure that you take off your shoes if possible, especially if you are wearing heels as they may not feel comfortable while performing these exercises.
Wrist and Finger Stretch
While sitting on your chair, take the fingertips of your right hand into the palms of your left hands. Extend your right arm, ensuring that your right palm is facing outside. Now gently pull your fingers down and push them towards the back of your wrist. You’ll feel a slight stretch. Count to 10 and then switch the hands. Repeat the exercise a couple of times.
For finger stretches, pull each finger individually in the same way you did for your wrists. Pull one finger at a time, and be gentle.
Sit at the edge of your chair. Reach your hand a couple of inches behind your hips and push onto the chair. Now push your lower back outside, and your shoulders inside forming a curve with your back. You may feel a slight stretch and may notice that your chest is left it up. Look up at the ceiling and hold the position for a few seconds and then come back to normal. Repeat this exercise a couple of times.
Close your eyes and let your chin drop down to your chest. Now begin to circle your neck slowly and gently. Keep your shoulders relaxed. Ensure that while rotating your neck, you bring your ears as close to your shoulders as possible. Do 3 to 5 rolls clockwise and the same number anticlockwise.
Place both feet flat on the floor and keep your hands on your knees. Inhale and arch your back while looking up at the ceiling. Exhale and slowly round your spine, letting your head drop forward, forming the shape of the letter C. Repeat this exercise 3 to 5 times.
Seated Spinal Twist
Place both your feet flat on the floor. Sit with your spine erect. Now turn yourself from your waist, 180 degrees towards your right. Feel the stretch on your back and your waist. Now slowly turn towards your left. Repeat this exercise a few times and relax.
Seated Forward Bend
Make a little space between your chair and your desk. Bring both feet flat. Interlace your fingers behind your back. Bend down and straighten your arms as much as possible. Rest your chest on your thighs and relax your neck. Feel the stretch on your back and arms, and sit back normally.
These are a few simple exercises that you can perform every day in your office, on your chair. They may not help you get the best shape, but will surely help you improve your health in the long run. These simple stretching exercises can prevent back pain, neck pain, joint pain and may also help you with your posture. To ensure good health, you need to do it spare a few minutes, it’s the least you can do. Perform these exercises during your lunchtime or between your work.
This article is reviewed by Dr. Sanjeev Prabhakar Purkar