In an attempt of pursuing the holistically efficient health result at work, there are five simple exercises that you can do at the office which will only take anywhere between ten to twenty minutes. Looking at how short the exercise period takes, compared to the working hours of minimum of eight hours a day; anyone should be able to do these easy moves. It is also a good idea to divide the exercise into several sessions; say, several minutes every two hours or even every hour. For this purpose, you need to set your phone alarm so that you can be disciplined.
Here are the simple exercises:
1. Neck Relaxation
Stiff neck is what computer users usually suffer from. You have probably known for some time that stretching the neck helps relax the tension, but rarely do people do this as a regular and disciplined move as it is recommended in the theory. Now, letâ€™s get started with relaxing your shoulders. Then stretch your neck to one side for 8 seconds and repeat this to the other side in a slow motion.
Feel the stretch while you exhale slowly and see how refreshed you are afterwards. Abrupt movement will only result in injury in whatever exercise you do, so bear in mind that especially for stretching exercises you need to be really slow and easy in each and every movement. It is a good idea to close your eyes and imagine something that will relax your mind more. Soft music on your iPod will certainly intensify your relaxation but make sure you play it with a low volume through your earphones.
2. Arms up
Surely shoulders are the next parts that usually get stiff. To ease the shoulder stiffness, you need to stand up, look up and hold up your arms up as high as you can as if you were trying to reach something up above. You can imagine that you are trying to pick some fruits out of their tree to make you reach up higher. For a better result, take a deep breath before you reach up and release slowly it as you reach up your arm.
You will find that the slower you release your breath, the higher you reach up. Alternating each arm for five times will significantly reduce the shoulder tension. You will also find that your eyes feel refreshed as a result of looking up after looking down for a long while at the computer screen.
3. Back Stretch
Sitting for a long time makes your back stiff, too, so your back needs stretching as well. If there is a wall end or cupboard that is tall enough for you to hold on to, that will be nice. Stand up with your back facing the cupboard and reach your right arm around to hold something on the left. Place your left hand on your waist.
Relax and take a deep breath. Release your breath as you twist slowly to the left. By exhaling slowly, you can twist farther. Hold it there for ten seconds or so, depending on how long you can hold it, and then alternate with the other side several times each. Never twist your back abruptly as this will cause back injury.
4. Lower Back Stretch
Lower back also needs attention to avoid lower back pain. First, stand right up with your back on the wall. Your legs are either together or apart; then bend slowly as you release your breath and place your hands on your knees.
Feel the stretch at the back of your knee; stretch forward slowly and feel the low back stretched. Then slowly move back to the standing position with your waist as the only support, releasing your hands from the knee. Feel the stretch at the low back area as you move up the body. Repeat this at least five times.
5. Leg Stretch
Sit right up in your chair and straighten your legs to level your waist with your arms stretched forward. With only your buttocks as the support, lift up both of your straight legs slowly as you release your breath. Every time your legs are down, you take a deep breath and as you lift them, you exhale slowly. Having done this repeatedly, you gain double benefits of regular breaths and relaxed abdomen.