Work-related physical conditions are very common in all types of industries and work environments. Especially, your typical Desk jobs require constantly staying in one position while doing repetitive motions for a fixed amount of time without much movement of your posture. According to Research, if your screen time exceeds more than four hours a day there are increased risks of cardiovascular diseases and a lot of other complications.
Sitting at your desk for long periods can lead to serious health issues like,
- Neck and Shoulder Pain
- Lower back Pain
- Obesity
- Musculoskeletal Disorders like Tendinitis and Carpal tunnel Syndrome.
- Osteoarthritis
- Stress
What you can do to prevent work-related disorders is to do exercises or low-intensity workouts without much inconvenience to others.
Here are some exercises you can do right at your desk:
1. Neck and Shoulder Stretches
Be sure to warm yourself up a bit before any workout to get rid of the built-up tension that has centered around your muscles.
Start with rolling your neck in a clockwise motion and repeat with an anti-clockwise motion. Do it a few times then rotate your shoulders both ways along with stretching your arms. Stop if you feel any discomfort.
2. Wrist and Arm Stretches
Extend your arm and rotate your wrists both ways, move your fingers. Do it a few times.
For your arms, clasp your hands together and stretch upwards, above your head. Release after a while and repeat.
3. Forward and Torso Stretch
Sit Straight and put your hands forward, lower your head and bend forward in line with your arms.
For abdomen stretches, sit facing forward and twist your upper body on one side while keeping your feet firmly on the ground, repeat this process on the other side.
4. Leg Stretches
You can do this one while remaining seated. Extend your legs and slowly reach forward toward your toes, hold for a while and relax. Repeat if needed.
You can also pull one knee at a time toward your chest for better relaxation.
Stretching and doing small exercises at your workplace has proven to improve one’s posture, work performance, ability to deal with stress and pressure. Besides the health aspect, it also increases your productivity rate while keeping your mind fresh and motivated.
Text by: Ipsita Ghosh, IBTN9
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