Hours of staring at your computer screen affects your eyes and constantly being slumped in your chair can have irreversible damage on your body. That’s why, Gargi Bansod brings you some simple exercises you can sneak in on the job...
1. Don’t sit still
Stand up every half hour and walk around. This will ensure continuous blood circulation in your arms and legs and will keep them from getting too strained. Fidgeting is a good way to keep moving and even doing small things such as tapping your foot can benefit you.
2. Chair exercises
Try doing some chair dips when no one is around. Make sure that the chair is stable. Place your hands next to your hips. Move your hips in front of chair and bend your elbows, lowering your body until your elbows are at 90 degrees. Push back up and repeat for 16 reps.
3. Down below
No one will notice you doing this. While seated, straighten one or both legs and hold in place for 5 or more seconds. Then lower your leg back to the ground without letting your feet touch the floor. Repeat for 15 reps. Loop a purse or briefcase strap over your ankle for added weight.
4. The Wall Sit
Wall sits are great for building strength and endurance. Standing with your back against the wall, bend your knees and slide your back down the wall until your thighs are parallel to the floor. Sit and hold for 30-60 seconds. Yes, it may look funny but it’s worth it. You can finish reading your briefs in this time.
5. Wrists & ankles
Roll your wrists and ankles regularly, after every hour. Roll them 10 times clockwise, then 10 times counterclockwise. This improves blood circulation and prevents that tingling feeling you get when blood circulation is cut off. It also helps prevent Carpal Tunnel Syndrome, which is caused due to typing for long hours.
6. Eye exercise
Give your eyes a break. Follow the 20-20-20 rule; for every 20 minutes spent focusing on your computer screen, spend 20 seconds focusing on something else 20 feet away. This helps promote eye movement and lessens the chances of eye irritation and headaches. Another relaxing trick, rub your hands together, then place your cupped hands over your eyes.
7. The Namaste
This simple pose works wonders. Sit upright with your feet flat on the floor. Bring your palms together in front of the chest and push both hands together powerfully until you feel your arm muscles contract. Hold the prayer hands pushed together for 20 seconds. Release and repeat the sequence until you feel relaxed and calmed.
8. Upper body exercises
Sit with your abs tucked in and hold a full water bottle in your left hand. Lift the bottle all the way up over your head. When the arm is next to your ear, bend your elbow, taking the water bottle behind you and contracting your triceps. Straighten your arm and lower down, repeat on each side. You can also try bicep curls with the bottle. Hold the bottle in your hand and curl it towards your shoulder.
9. Twist that neck
Not literally, but stretching your neck is very important as you tend not to move it while staring at your computer screen. Slowly flex your head forward and backward, side to side and look right and left. This will lessen the tension and strain in your neck.
10. Take a breath
Take a few deep breaths. To work your abdominal muscles, hold your stomach for a few seconds when breathing in, then release while breathing out. If possible, do this in the fresh air outside. This will also help you relieve stress.