Sitting in front of a screen for prolonged hours can leave you feeling cramped and fatigued. In fact, improper posture can cause discomfort and health issues such as neck and shoulder pain, lower back pain and carpal tunnel.
The good news is that there’s an easy solution. A great way to stay active and refreshed throughout the day is following a deskercise routine every day. What is a deskercise, you ask? Deskercise is a short stretching routine that will force you to get up and reduce strain on your neck and lower back. Here are some simple yet effective exercises you can do at your desk to stay healthier and happier during the workday!
Remember to breathe normally throughout the stretches and keep a glass of water handy. Happy deskercising!
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Neck stretch: You can try this exercise while sitting at your desk. All you have to do is lean your head forward and slowly roll towards one side and hold for 10 seconds. Then, repeat on the other side. Do this 2-3 times in each direction.
Wall sits: Stand with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor. Hold for 30-60 seconds.
Shoulder shrug: It’s time to get that shoulder moving. Raise both your shoulders at once, towards the ears. Hold for 10 seconds and drop them. Repeat 10 times in each direction.
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Squats: Stand straight with feet hip-width apart and lower your torso, as if sitting in an invisible chair. Keep your chest up and remember to tighten your core. Hold for 20 to 30 seconds and straighten your legs to lift back up.
Desk push-ups: Desk push-ups are great for strengthening the arms. Start by placing both hands on the desk, walk your feet back to a 45-degree angle. Do a push-up by bending the elbows and lowering your chest towards the desk. Perform at least 3 sets of 10-15 reps each.
Tricep desk dips: Start by facing away from your desk. Then, place hands shoulder-width apart with legs extended. Bend your arms to about a 90-degree angle and then straighten to maintain tension on your triceps.
Leg raise: While sitting, straighten one leg and hold for 15 seconds. Lower it to the floor, hold, and repeat on the other side.
Everyday extras: You can also try taking a walk, performing jumping jacks and even jogging in place. Try standing up every hour and move around for 10-15 minutes.
While all of these stretches are productive, the goal is to keep moving your body at regular intervals.
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Damini is passionate about photography and travelling. She is happy to have her camera in hand to click random pictures. Always searching for answers about the chaos around her, she spends most of her time reading and learning new things. She also loves listening to music but is a pathetic singer herself. From being a journalism student to working with several media houses, she hopes to keep narrating compelling stories all her life. Write to her at damini.goel@byjus.com or storyweavers@byjus.com. BYJU'S
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