What is the right stretching routine for desk jobs?Image Credit Source: Morsa Images/Digitalvision/Getty Images
Strech exercise for desk job: Those who do the desk job have to sit in the same place throughout the day. Sitting in the same position for a long time causes their posture to deteriorate, which causes problems like pressure, waistarding, neck tightness. When the body does not get the necessary movement, the muscles begin to weaken and blood circulation is also affected. Apart from this, the strain, headache and mental tiredness that came from constant screen are also felt. In such a situation, it is important that the desk job people take a break every few hours and do stretching so that their body remains active and serious problems can be avoided.
The habit of sitting for a long time can have a bad effect on the body. The most common problem is lower back pen and sluting, which causes the waist bending. In addition, the neck muscles swell, causing the complaint of cervical. Sitting for a long time can also cause blood clotting and weight gains. Due to lack of body movement, metabolism slows down and the person gets tired quickly. This affects not only physical health but also mental health. In such a situation, a person can be irritable or he may feel symptoms like depression. Therefore, it is very important to include activity in their lifestyle for desk jobs.
Perfect stretching routine for desk workers
Dr. Sankalp Jaiswal in Orthopedic Department at Kailash Hospital, Greater Noida It is said that 10-15 minutes of stretching can prove to be very beneficial for the desk jobs. It is better to repeat it every 2-3 hours, so that the muscles remain active and blood circulation goes right.
Neck Rolls: Slowly rotate the neck first, then round the left side. This reduces neck tightness and stress.
Shoulder Shrrows: Rotating the shoulders up and down and back and forth relieves stress stored there and makes the shoulder free.
Chest opener: Move both hands towards the back and add together and open the chest outward. This improves the habit of bending and it is easy to breathe.
Citid spinal twist: Sit on the chair and fold the waist aside and stop for a few seconds. It removes the stiffness of the lower back and maintains the flexibility of the spine.
Hamstring Stretch: Spread one leg directly on the chair and uplift the claw and try to touch it with hand. This leads to stretching of thighs and lower back.
Kaf rage: Stand up and lift the heel and come on the claws, then slowly come down. This improves blood flow in the feet and reduces fatigue.
Take special care of these things
Stand 2-3 minutes every 30-45 minutes and walk a little.
Keep the height of the screen at the eye level.
Keep the water bottle pass and be hydrated throughout the day.
There must be support behind the waist in the chair.
Take a deep breath during stretching and do not hurry.
Do light stretching even before going to bed at night.