Hunching over the desk for 8-10 hours at a stretch has just become a routine for most of desk workers. which in the long run results in joint, neck, and back pain, inclusive of stiffness and swelling. In time to come, it may develop into serious health complications and this is why we need to sneak out some minutes for relaxing and stretching.

Adapting a few daily habits helps you relieve stress and maintain good physical and mental health. So we suggest these exercises for desk workers, try to do the following series of posture corrections and revitalizing stretches that allow a muscle to lengthen and the joints to operate through a full range of motion sending more oxygen-rich blood to your brain to keep you alert and productive.

We can’t reduce your mental stress at work but we can help you get relief from physical stress.

All you need to follow is the following easy exercises for desk workers.

1. Correct your sitting posture

The wrong sitting position is responsible for different aches and pains also affecting blood circulation. So sit straight, relax your shoulders, keep your foot straight touching the ground, the back of the seat supporting your spine, the screen of your computer matching the level of your screen while elbows with the level of the keyboard.

2. Neck movement

Slowly and steadily move your neck back and forth. Don’t force yourself if not comfortable with any movement. This exercise will relieve you from painful stiffness in the neck.

Don’t try to rotate your neck else you may feel dizziness, even pain can grow more.

3. Shoulders and arms movement

Like in victory you exclaim YES! With your elbows bent and arms up, hold that position and clasp your shoulders and rotate your arms in opposite directions so as to touch your elbows in every circle. Repeat 5 times. It will make you feel losing baggage from your shoulders.

4. Hands, Wrist, and Fingers

Stretch your hands in front by holding with cross fingers for 5 seconds with palms facing out. Now open your hands and with a clenched fist, rotate your wrist 10 times.

Typing for hours makes your fingers suffer too. Take a stress buster ball and squeeze it 10 times to relax your overworking fingers. If you don’t have one just open and close your fist 10 times.

5. Backstretch

Back pain is the result of sitting in one position for too long, some good stretches may alleviate the pain. Keep your arms up straight and hold your hands with cross fingers and try to stretch your hands up. Hold it for 5 seconds then bent on your right side and again hold for 5 seconds. Come back to the front position and repeat the same for the left side.

6. Leg movement

If you need to give a file better you go and give it instead of passing it on, as sitting for too long hinders blood circulation and you may feel swelling or limb falling asleep. You can also try stretches if you have foot pain.

Hold your legs a little up from the ground and stretch from the foot. Hold the position for 10 seconds then slowly rest them on the ground. Repeat 3-5 times.

7. Eye movement

No eye movement, just close your eyes for a few seconds and relax since your eyes got strained the most as a result of prolonging gaze at the screen. Warning: If in office don’t take a nap meanwhile.

If possible splash cold water in your eyes for 3-4 times. It will refresh you and you will get relaxed from puffy eyes. These are the 7 best and easiest excercises for desk workers.

Do Take Note

    • Repeat the stretches and exercises several times during the day.
    • No need to hold your breath during the stretches. Do it slowly and deliberately with relaxed and even breathing.
  • Always discontinue any stretching or exercise if your pain worsens. Consult the doctor if suffering from any severe pain.