We spend most of our time sitting on a chair in the workplace. Sitting long hours at desk with very little exercise ruins your health. Sitting for about 8 hours at desk increases the possibility of back pain, obesity, poor posture, leg pain, etc. How to do exercise at office? Is there any exercise one can do sitting at the desk? The answer is yes. There are a lot of simple stretching exercises, which can be done at your desk to reduce stress, improve flexibility, build better posture and stay in shape.
Exercises To Do At Desk
1. Open Chest Stretch
Sit on the rim of your chair and bring your hands behind your back and intertwine the fingers. The palms should be facing your back. Slightly bend forward and lift your arms gradually so that you will feel a stretch in the chest.
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Breathe in and open your chest.
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Breathe out and relax the shoulders. Let loose your hands and come back to original position.
2. Neck Stretch
Sit with spine erect and stare forward. Drop the right ear towards the right shoulder. Make sure you do not raise your right shoulder or sneak your left shoulder. Once you feel a stretch, try to touch your left ear using your right hand and try to pull your right ear closer to your right shoulder. Breathe in and breathe out. Relax and repeat the same on the left side.
3. Ankle Flex
Sit down on the chair. Stretch the feet and toes of the leg as far as possible from your body and flex it back to original position. Stretch it until you feel a deep stretch in the shin and calf muscles. Repeat the same with the other leg. This will improve circulation in legs.
4. Back Twist
Sit straight with back straight and position your left hand just behind your hip on the right side. Turn your torso and head towards your right.
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Turn as much as possible to feel a good stretch and stay in this posture for 10 seconds. Breathe in and breathe out and relax.
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Repeat the same on the other side.
5. Foot Drill
Sit comfortably on your chair with spine erect. Place your arms on the armrest or hold the armrest for better balance. Feet should be placed flat on the ground. Start tapping the feet in place similar to how football players do it during practice sessions.
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Try to tap the feet for 25 seconds or even longer.
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