Desk Stretches to keep you flexible!

Working from home was initially pretty good for the employees, being in their own comfort zone, enjoying their personal time space. But now many of the organization have opened their offices and the work life is quite back to normal.

Just like million other people all over the world, even you might have a desk job where you just sit most of the day. In this case, there is high possibility your body might give you different aches, worsens your body posture, Insomnia, backaches, restlessness, stress,  anxiety and many more. So, there are few stretches that can help you deal with this situation in a very cost-effective way, lightening your body pain and making you feel refresh.

Here are few Stretches and few alterations that would ease your body.

• Make sure your posture is always correct when you are sitting. Incorrect posture takes a major toll on the back and neck, worsening your condition. Ensure your monitor is at eye level and not above or below so you don’t strain your neck and back.

• Get up from your chair at every 1 hour of interval. Take a short walk or give yourself  a good stretch to get the body in some kind of motion. The 2 min break from sitting does sound insignificant, but it contributes a lot in minimizing the risk involved in sitting.

• Try taking the stairs, to induce movement even during office hours. This improves your blood flow, and boosts metabolism (ability of the body to carry out its functions).

Stretches that can help you deal with Body pain:

1. Neck Movement:

1. Keep your head squarely over your shoulders and your back straight.
2. Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder.
3. Hold the stretch for 10-15 seconds, and then slowly turn your head forward again.
4. Repeat on your left side.

2. Long Arm Stretch :

1. Hold your right arm straight at shoulder height and stretch it across your chest. Pull your arm close to your chest for 30 seconds using your left hand.
2. Position your feet shoulder-width apart during this exercise.
3. You will feel a stretch across the back of your shoulder.
4. Repeat this stretch 4 times per shoulder.

3.Wrist twist :

1. Stretch your arm out in front of you.
2. Slowly, point the fingers down until you feel a stretch. Use the other hand to gently pull the raised hand toward the body. Hold this position for 3–5 seconds.
3. Point the fingers toward the ceiling until you feel a stretch. Use the other hand to gently pull the raised hand toward the body. Hold this position for 3–5 seconds.
4. Repeat this three times.

4. Hamstring Stretch:

1. Stand up out of your chair (step back about a foot or two) and lean forward
2. Place your forearms on the desk.
3. Once you are in this position, maintain a flat back as you straighten your knees and press your hip bones up toward the ceiling.
4. You should feel a nice deep stretch in your hamstring muscles.
5. Hold this position for 15-20 seconds.

5. Back  twist stretch

1. Sit upright. Place both hands together in front of your body, hands clasped parallel to your shoulders.
2. Now  round your upper back as you envision an imaginary string pulling your back toward the wall behind you as you simultaneously reach forward.
3. Hold this position for 30 seconds, feeling the muscles in your upper back and shoulders relax.
4. Repeat throughout the day, as necessary.

Remember to breathe normally throughout the stretches, and never hold your breath. With each stretch, you may find yourself more flexible. Don’t go further than is comfortable.

Author: Mrunal Nikam