SHAHEDNEWS: This guide offers simple, desk-friendly exercises to help office workers reduce stress, prevent muscle strain, and boost overall health.
According to SHAHEDNEWS, Many office workers spend so much time at their desks that they don't find the time to exercise and end up cutting it out of their daily routine. However, there are specific exercises that can improve the physical health of these individuals.
Any exercise that can be done while seated and doesn’t require much space is ideal for the office. Below are five neck exercises for office workers. These exercises can be done without getting up from your chair. Doing brief stretches throughout the day will keep your neck and shoulders free from pain and strain.
Neck Stretch: For this neck exercise, place your fingers on top of your head and slowly pull your head to the right. When you feel a stretch in your neck muscles, stop pulling. Hold this position for 10 to 15 seconds, then release and return to a neutral position. Take a deep breath, then gently pull your head to the left with your left hand until you feel a stretch, and hold for a few seconds.
Neck Bend: This exercise is similar to the previous one, but it engages the muscles at the back of your neck as well. Begin by lowering your chin toward your chest. Then, tilt your head slightly so your left ear moves closer to your left shoulder. You can use your fingers for a deeper stretch. Hold for 10 to 15 seconds, then repeat the steps on the right side.
Stand Up and Walk: Working in an office doesn’t mean you have to sit all the time. For instance, when on the phone or talking to colleagues, stand up and walk around. Use stairs instead of elevators whenever possible.
Walk During Lunch Break: Take a few minutes to walk during your lunch break. Studies have shown that even a short walk midday reduces stress levels for office workers.
Choose Your Meals Wisely: Pay attention to what you eat, and choose foods that suit your lifestyle. Eat healthily, and incorporate vegetables and fruits into your midday meal. Avoid fatty and sugary foods, and stay hydrated by drinking plenty of water.
Challenge Yourself: You can join running competitions or organize weekend workout sessions with friends for a bit of fun and competition.
Chin Tuck: For this exercise, look straight ahead and lower your chin towards your chest. You should feel a stretch along the back of your neck. Hold for 10 to 15 seconds, then slowly bring your head back to the starting position. Repeat a few times.
Shoulder Stretch: Move your chair away from your desk. Clasp your hands together with your palms facing outward, and stretch your arms forward at shoulder height. Straighten your elbows and hold for at least 15 seconds. Next, clasp your hands behind your back with palms facing outward, straighten your elbows, and extend your hands downward to touch the seat. Hold for 15 seconds and repeat.
Shoulder Rolls: If you're feeling stressed, shoulder rolls are ideal. Under stress, our shoulders naturally tense up and move toward our ears, which can lead to pain. Try a few shoulder rolls whenever you feel stressed: lift your shoulders up in a circular motion, then release them. Remember to take a deep breath after each set.
Shoulder pain is common, especially when stressed. Under pressure, you may notice your shoulders tense up. Try lifting your shoulders toward your ears, holding for a few seconds while breathing in, and then releasing as you exhale. Repeat a few times. You can also relieve tension by pressing and releasing your shoulder muscles with the opposite hand. Simple neck and shoulder stretches throughout the day can prevent soreness or fatigue in your muscles and reduce the risk of painful injuries over time.
Regular physical activity can help protect you from serious conditions like obesity, heart disease, cancer, mental illness, diabetes, and arthritis. Cycling regularly is one of the best ways to reduce health risks associated with a sedentary lifestyle.
