Blogs

Home Blog

Simple Quick Exercises you need to know at workplace

When you spend hours behind a computer screen day after a day, your posture naturally takes a hit. While it may not always be possible to remain conscious about how you’re sitting, there are certain exercises that you can do that will ease the strain on your neck, shoulders and back.

  1. Neck drop and raise

    2. Position:- Sitting in a chair or Standing

    Movement:-

    • Bend your head forward until your chin touches your chest.
    • Try and hold this position for 5 to 10 seconds. Then return to your starting position.
    • Next, lean your head slightly back trying to look at the ceiling and hold this position for 5 to 10 seconds.

    Suggested Number of Repetitions:- 5 -10 each

  2. Neck Tilts

    3. Position:- Sitting in a chair or Standing

    Movement:-

    • Tilt your head sideways until your ear touches your right shoulder.
    • Try and hold this position for 5 to 10 seconds. Then return to your starting position.
    • Repeat the above for left side.

    Tip:- Avoid elevating your shoulder and rotating your neck

    Suggested Number of Repetitions:- 5 -10 each

  3. Neck rotation

    4. Position:- Sitting in a chair or Standing

    Movement:-

    • Rotate your head across you right shoulder.
    • Try and hold this position for 5 to 10 seconds. Then return to your starting position.
    • Repeat the above for left side

    Tip:- Try and keep you torso still and focus only on you neck movements

    Suggested Number of Repetitions:- 5 -10 each

    Effect:- It releases tension in your neck muscles

  4. Shoulder shrugs

    5. Position:- Sitting in a chair or Standing

    Movement:-

    • Lift/raise both your shoulders as high as possible.
    • Try and hold this position for 5 to 10 seconds. Then return to your starting position

    Tip:- Keep your elbows extended and wrist relaxed

    Suggested Number of Repetitions:- 5 -10 each

  5. Twist your Torso

    6. Position:- Sitting, cross your right leg over the left and place your opposite elbow on the top of the thigh, close to the knee but not on it

    Movement:-

    • Make sure your back is erect and slowly twist it so that you can look over your shoulder.
    • Try and hold this position for 10-15 seconds. Then return to your starting position.

    Tip:- take deep breaths while twisting

    Effect:- Releases tension in upper body

  6. Leg lifts

    7. Position:- Sitting n chair and hold the sides so that your arms are straight, make sure your legs are well rested.

    Movement:-

    • Slowly raise the right leg in front of you trying to touch thigh to torso.
    • Repeat above for left leg as well.

    Tip:- Keep you back erect and take deep breaths

    Suggested Number of Repetitions:- 5 -10 each

    Effect:- Apart from working on your legs this exercise also works on your lower abdominal muscles.

  7. Toe raises

    8. Position:- Stand behind your chair and put your hands on the top of the back of chair.

    Movement:-

    • Slowly raise your heels with your toes on the floor.
    • Try and squeeze your buttocks and calves.

    Tip:- Keep you back erect and take deep breaths

    Suggested Number of Repetitions:- 5 -10 each

    Effect:- Tones calf muscles.

Repeat these exercises for 6-8 weeks.Slight soreness expected when you start new exercise but if pain persists or increases please stop the exercise and consult your doctor.