How to Exercise in the Workplace

These days, almost all the people, with the exception of kids, spend majority of their daytime in the office. More often than not, they are sitting in front of the computer, typing furiously at the keyboard. They seldom get time to move their body, with the exception of the movements undertaken for going to the restroom or for eating food. The result is a whole lot of pains - in the back, neck, arms, wrist, and so on. Contrary to what people believe, there is no need to go to the doctor for these problems. All you need to do is to undergo some stretching exercises in the office, while sitting at your arms or when taking a break outside. Given below are some tips to help you with workplace exercises.

How to Exercise in the Workplace

Neck and Face

Raise your eyebrows and open your eyes wide. At the same time, open your mouth and stick out the tongue. Remain in this position for 4-5 seconds and repeat 3-5 times.
Sit or stand straight. Slowly bend your head to the right, trying to touch the shoulder with your ear. Remain in this position for 5-10 seconds and repeat 3-5 times. Do the same on the left side.
Sit or stand straight. Slowly drop your head forward; continuing till the time you feel your neck stretching. Remain in this position for 5-10 seconds. Repeat the procedure, this time backward. Slowly open and close your mouth. Remain in this position for 5-10 seconds and repeat 3-5 times.
Sit or stand straight. Slowly turn your head to the right, continuing till the time you feel a slight stretch in your neck. Remain in this position for 5-10 seconds and repeat 3-5 times. Do the same on the left side.

Shoulders and Arms

Sit or stand straight. Raise your shoulders towards your ears, continuing till the time you feel a slight strain in your neck and shoulders. Remain in this position for 5-10 seconds. Come back to the initial position. Repeat 3-5 times.
Roll your shoulders forward, slowly, in a circular motion. Do five times. Now, repeat the procedure, only this time, the roll should be backwards.
Intertwine your fingers. With your palms facing out, stretch the arms in front of you. Remain in this position for 5-10 seconds and repeat 3-5 times.
Hold your right elbow, with your left hand. Now, slowly pull your elbow, continuing till the time you feel a slight stretch. Remain in this position for 5-10 seconds and repeat 3-5 times. Do the same with the other arm.

Wrists and Hands

Flatten your hand, separate your fingers and make them straight. Remain in this position for 5-10 seconds. Bend your fingers at the knuckles. Again, remain in this position for 5-10 seconds. Now make a fist and hold for 5-10 seconds. Repeat 3-5 times.
Hold your arm in the handshaking position. Close your hands, in such a way that the fingertips touch the palm. Now, move your thumbs, first clockwise and then anti-clockwise, five times. Repeat 3-5 times.
Join both your hands, in the ‘Indian namaste’ position. Maintaining the poise, push your palms against each other. Remain in this position for 10-15 seconds and repeat 3-5 times.
Make fists in both hands. Now, move them, first clockwise and then anti-clockwise, five times. Repeat 3-5 times.

Back

Stand straight. Keeping your hand on your waist, bend towards the right. Remain in this position for 5-10 seconds. Now, come back to the original position and bend towards the left. Again, remain in this position for 5-10 seconds. Repeat the procedure 3-5 times.
Sit straight. Grab your right knee and lift your right leg off the floor. Bend forward, curling the back and taking the nose towards the knee. Do this 3 - 5 times. Repeat with left leg.
Sit or stand straight. Slowly move your arms above your head, moving them outward till you feel a stretch. Remain in this position for 5-10 seconds and repeat 3-5 times.

Legs and Ankles

Sit straight. Raise your feet above the floor a bit, keeping the legs straight. Now, move your feet, first clockwise and then anti-clockwise, five times. Repeat 3-5 times.
Sit straight. Raise your feet above the floor a bit, keeping the legs straight. Move tour toes up and downward. Repeat 3-5 times.
Sit slightly forward on the chair, in a way that back does not touch the back of the chair. Place feet flat on the floor. Holding onto the arms of the chair, lift your feet off the floor a bit. Remain in this position for 5-10 seconds and repeat 3-5 times.
Stand at an arm's length from a wall, feet facing it. Place left foot forward. Keeping right leg straight and the heel on the ground, lean your body towards the wall, till the time you feel a stretch in the left calf. Remain in this position for 5-10 seconds and repeat 3-5 times. Do the same with the other leg.

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