Have you ever wondered why you are getting strains in your muscles after a long day of work? Well, if you don’t then you need to understand that sitting all day in the same chair in the same position strains your muscles. It makes you tired, sleepy, and unmotivated.
Even though technology has made all the office work easier. But still, office work makes you tired. Therefore, your body and mind need a break after every hour away from the screen. If you do not go away from the screen, then doing deskercise exercises while working is effective.
Desk exercises are not going to make you lean or gain muscles. However, they are effective in keeping you healthy and motivated throughout your work.
Simple Exercises To Stay Active During Work Hours
The following deskercise exercises are simple and effective. Let’s take a look at each one.
Neck Rolls
When you use the screens while sitting in the wrong posture it may strain your neck. See whether the screen is placed too high or too low. If yes, then neck roll yoga is what you need the most at this time.
Sit in a straight position in your chair and move your head a little forward. Now rotate your head clockwise for about 10-15 seconds, then change the rotating to counterclockwise.
Leg Extensions
Another simple and quick exercise you can use while working or writing is leg extension. Just simply straighten your legs and lift it for about 5-10 seconds. It helps to stretch your hamstrings and calves. Change the leg and repeat the process.
On the other hand, ease your feet. Extend your one leg outwards and raise it every 10 seconds. This exercise helps your lower abdomen.
Lower Back Stretch
If you are an office worker, then your back mostly gets the stress, particularly the lower part of your back. You can easily relieve your stress by just simply standing up straight and touching your toes. Do it for at least 10-30 seconds.
Another way to stretch your lower back is by remaining seated on the chair. Wide your knees about the width of your shoulder and gradually lean towards the knees. When you drop your head, it will stretch your back and relieve the pressure. Intertwine your finger at the back side of your back. Gradually extend them upwards to stretch your shoulders altogether.
When you do one of the above exercises every 60 minutes for around 1 minute, you can see a great reduction in the stress in your lower back.
Spinal Twists
Give your backrest and ease by spinal twists. Sit straight on the chair sideways, firmly grip the chair top with both of your hands and pull your full body opposite the side of your chair. Repeat the process 2-3 times for 10 seconds. Switch the side and repeat the process.
Squats
Doing squats will also help you relieve the stress you get from working all day on your desk. The squats significantly activate the biggest muscles of your body like the legs, back, and buttocks. Many experts and health fitness trainers claim the benefits of doing squats.
For doing squat exercises, stand straight. Draw your feet apart as per the width of your shoulder. Now extend out your arms from the body facing towards the floor. Bend your both knees while keeping the back and shoulder straight. Dip as much as your body enables and comes back to the straight standing posture. Do this about 20-30 times. This is one of the best ways to ease your muscles and for cardiac health.
Jog In Place For 1 Minute
Jogging is also another helpful exercise to keep your muscles relaxed and pump up your heart. When you jog for about 60 seconds, you can easily raise your heart rate. This helps you stay awake if you're feeling sleepy and tired. Jogging is a much more beneficial way to stay awake instead of taking sugary lattes or espresso in the morning.
“Run” In Place While Sitting
If you can’t take your eyes off your skin or can’t go out for walking or jogging, then just pretend to run while being seated on your chair. Gently move your arms and legs forward and backward as you do in running while sitting on your chair. Most people may consider this exercise a little bit silly, but it enhances the circulation of blood in your body and speeds up the heart rate. If you bring your knees a little bit higher during this exercise, you can see better results.
Chair Dip
Some chair dips will be a good way to rest your arms for a while during the workday. Try not to use a chair with wheels. Go for a different chair.
Look at the opposite side of the chair. Sit at the seat edge. Put your palms over the seat edge and slide the chair off. Gradually turn down until the elbows come in a straight 90-degree position. Then raise back to the height of the sear. Try this exercise 8 times at the start. You can also increase the repetition as needed.
Chair Lift
A chair lift is a similar exercise to the chair dip. In this exercise, you do lifting rather than dipping. Same position your body at the seat edge and put your arms at your backside. Now lift the body from the seat for a few seconds. Gradually come back to the seat. Repeat this for about 5-10 times.
Conclusion
All of these exercises or desk exercises are extremely easy and beneficial. Some postures and exercises seem a little off, but they help relax the strains in your body, maintain blood circulation, and regulate the heart rate while working.
Any type of movement is beneficial as long as you keep reminding yourself to stay away and take rest from the screen. Take your time to rest and get back to work once you feel like working.