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5 Exercises to relieve desk strain

Writer's picture: Bavithra Midhuna NK Bavithra Midhuna NK

Desk strain is the origin of many physical and mental ailments in this hectic lifestyle. Try these exercises to stay away from muscle cramps, Strained joints, stress and weight issues.

The best part is these exercises are office compatible and can be done anytime in a day.

Desk strain is not limited to those who are on desk jobs all sedentary activities generate strain in joints and muscles. However, dynamic activities too has its own effects over prolonged duration. Whether static or dynamic, physical or mental any form of activity calls for relaxation and rejuvenation at regular intervals accordingly to prevent ailments.


Exercises always come in hand to improve joint and muscle health. The more you use it , the more powerful it is. But, the more you pay attention to it, the more longer it works. This works well in maintaining your physical fitness. Desk jobs not only limits physical movement but also demands more mental activity. As a result, Desk jobs develops strain both physically and mentally. Mild exercises aids in alleviating both physical and mental strain.


Here we discuss exercises for strain alleviation due to prolonged seated and bending posture.


1. High jogger:

High jogger activates your lower body.

Method:

  • Stand erect.

  • Fold your right knee and bring it towards the chest.

  • Balance on the other leg and reach as high as possible.

  • Bring the feet to the ground.

  • Repeat this on the other leg.

  • You can do it in a slower pace by holding the knees with your arms or you can make faster repetitions on both the legs.

Benefits:

  • Stretches hips and hamstring muscles.

  • Strengthens lower back.

  • Relieves strain in the knee joints.

2.Heel to hip:

Heel to hip acts as a counter workout to high jogger.

Method:

  • Stand erect with hip width distance between your feet.

  • Place your palms in the hips for balance.

  • Fold your leg and bring your heel to towards the butt.

  • Repeat on the other leg.

  • You can try doing heel to hip and the high jogger alternatively.

Benefits:

  • Removes strain in lower body.

  • Stretches thigh muscles.

  • Alleviates pain in calf muscles.

  • Relieves strain from the foot.

3.Seated twist:

  • Sit erect with your legs folded in Sukhasana or Padmasana.

  • Stretch your spine upwards and twist towards the right.

  • Place your left palm on the right knee.

  • Hold for few breaths and relax.

  • Repeat this on the left side.

Benefits:

  • Induces twisting in the spine.

  • Relaxes mind and body.

  • Promotes spine health and nerve functions.

4.Shoulder build:

Method:

  • Stand or sit comfortably on a plane surface.

  • Stretch out your hands upwards.

  • Fold your elbows and place your palms on the shoulders.

  • Make sure that your arms remain erect.

  • Stretch out your hands up.

  • Repeat this for 5 to 10 counts.

Benefits:

  • Strengthens upper back muscles and shoulders.

  • Improves muscle tone in the arms.

  • Alleviates neck pain.

  • Removes strain in the upper body.

5.Four joints rotation:

Joint health plays a key role in overall health and mobility. Desk strains are worse in these four joints. Working out these joints at regular breaks prevents many joint health issues developed due to desk strain.

Shoulder joint:

  • Fold your elbows and place fingers on your shoulders.

  • Rotate your shoulder joints in the clockwise direction for a few rounds.

  • Then, repeat the same in the anticlockwise direction for the same number of rounds.

Benefits:

  • Improves muscle tone in the upper back region.

  • Delays the onset of disc degeneration in the upper back.

  • Strengthens upper back leaving less load on the lower back.

  • Improves posture.

Neck joint:

  • Sit comfortably on a plane surface with the legs folded.

  • Place your hands on the knees.

  • Rotate your head slowly in the clockwise direction for few repetitions.

  • Repeat this in the anticlockwise direction too.

  • Make sure to reach the extremes on all sides.

  • You can also make half circles in neck joints before attempting a full round.

  • Split the rotation into front half for few times and back half for the same number of times.

Benefits:

  • Promotes circulation to the brain and spine.

  • Removes tension the nerves.

  • Calms the mind and helps with anxiety.

Hip joint:

Hip joints needs to be worked out in both upper and the lower body. Upper body rotations strengthens the joints and the lower body rotation promotes flexibility.

Upper body rotation:

  • Sit in sukhasana.

  • Place your palms on the knees with your elbows straight.

  • Keep your back straight.

  • Lean forward with your entire upper body and rotate as a whole.

  • Try to reach the sides and back as much as possible to make the radius longer.

  • Repeat the circles in the other direction as well

Benefits:

  • Improves disc health.

  • Enhances flexibility in the spine.

  • Strengthens lower back.

Lower body rotation:

  • Stand erect.

  • Place your palms on the hips.

  • Keep your feet hip width apart.

  • Push your hips forward, gradually towards the right, back, left and make circular motion.

  • Bend your knees wherever necessary.

  • Do it for few repetitions.

  • Repeat this on the other direction.

Benefits:

  • Promotes circulation in the lower body.

  • Relaxes lower back nerves and joints.

  • Prevents swelling in the foot and ankles.

Knee joint:

  • Stand erect.

  • Slowly lean forward and place your palms on the bent knees.

  • Now slowly rotate your knees in the front, right, straight and left.

  • Repeat this on the other direction.

Benefits:

  • Prevents accumulation of waste liquid in the knee joints.

  • Strengthens knee cap.

  • Avoids degenerative issues in knees.

NOTE:

Following these exercises after every couple of hours on the desk keeps the joints, nerve centres and muscles supple, relaxed and efficient despite age.




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