Workplace stress is inevitable if you have to sit behind the computer for 8 straight hours a day. In order to keep a healthy body and mind, it’s advisable to take mini-breaks in the office and do a little bit of exercise. Not only will this help you stay fit and mentally alert, this also greatly reduces workplace stress.
Here are some easy and quick stretching exercises you can do in the office:
1. Neck Stretch
This could also be one of the most important, to prevent your shoulder and neck muscles from cramping up. This will reduce migraines and back pains, and best of all you won’t have to leave your desk while doing it.
While sitting down on your chair, keep your shoulders and back straight. First bend your head down, and feel the muscles stretching on your nape. Hold for 20-30 seconds. Roll your head to the left side, and feel your right neck muscles stretching. Hold for another 20-30 seconds. Do the same on the right side.
2. Forearm Stretch
Computer fatigue is very common nowadays, and the brunt of this goes to your forearms. This is a great exercise to prevent shooting pain through your arms and wrists, and a destructive injury known as carpal tunnel disease.
First, stretch your right arm out, and bend your fingers down towards your wrist. Use your left hand to bend it further, and feel the stretch on your forearm. Hold this position for 15-20 seconds. Bend back your fingers using your left hand to stretch further, and hold this for another 15-20 seconds. Do the same with your left arm.
3. Eye Stretches
Believe it or not, you have to stretch your eyes also to prevent them from fatigue. This will keep your vision in good condition, and reduce the onslaught of headaches. The best thing is to make sure that you don’t stare at your computer screen for longer than 15 minutes at a time. Do this exercise at intervals.
Slowly look to your left while keeping your head still. Look as far as you can. Then gently move your eyes to your right side, and look as far as you can. Move your eyes up slowly, then bring them down slowly, keeping your head still the whole time. Repeat this exercise about 3-5 times.
4. Torso Stretch
Sitting behind a desk gives us the tendency to slouch and hunch for extended periods of time, causing severe back and body pain. This torso exercise will stretch your spine, back and sides–all at the same time.
While sitting, interlock your fingers and stretch them high above your head. Breath in as you lift your arms, then hold. Breathe out slowly while bringing your arms back down on your sides and relaxing your back and neck. Repeat 8-10 times.