If you are one of those people who work 9 to 5 in
front of a computer all day then you know that being a desk jockey can
literally be a pain in the neck. Not just your neck, but your back, wrists,
eyes and legs all suffer as a result of sitting for long hours. So our
physiotherapist Neha Mundra gives you a few basic lessons on stretching. You
can do these simple stretches right at your desk holding each of them for about
20-30 seconds.
1. Neck roll:
Lower your chin to your chest. Slowly roll your head towards one shoulder, return head centre, and then slowly roll your head towards the opposite shoulder.
2. Chest stretch:
With arms bent at elbow level, pull your arms behind you at shoulder level and squeeze your shoulder blades together till you feel a stretch across your chest.
3. Forearm/ wrist stretch:
Extend one arm in front of the body with fingers pointed towards the ceiling. Using the other hand gently pull back your fingers until you feel a stretch in your forearm. Repeat with opposite hand.
4. Standing back extension:
Stand near your desk; place your palms against your lower back. Lean your upper body back without arching your neck. Think like you’re doing the twist.
5. Ankle roll:
While seated, lift your foot off the floor. Point your toes towards the ground, and then roll your foot clockwise and then counter-clockwise. Repeat for opposite foot.
6. Blink and palm:
Blinking lubricates the eyes, so every twenty minutes break away from the computer and blink for a couple of minutes staring at a distant object. At your chair, rub your hands together until warm, close your eyes and cover them lightly with your cupped palms. Don’t apply pressure on your eye balls. Count to 50 and repeat this twice.
1. Neck roll:
Lower your chin to your chest. Slowly roll your head towards one shoulder, return head centre, and then slowly roll your head towards the opposite shoulder.
2. Chest stretch:
With arms bent at elbow level, pull your arms behind you at shoulder level and squeeze your shoulder blades together till you feel a stretch across your chest.
3. Forearm/ wrist stretch:
Extend one arm in front of the body with fingers pointed towards the ceiling. Using the other hand gently pull back your fingers until you feel a stretch in your forearm. Repeat with opposite hand.
4. Standing back extension:
Stand near your desk; place your palms against your lower back. Lean your upper body back without arching your neck. Think like you’re doing the twist.
5. Ankle roll:
While seated, lift your foot off the floor. Point your toes towards the ground, and then roll your foot clockwise and then counter-clockwise. Repeat for opposite foot.
6. Blink and palm:
Blinking lubricates the eyes, so every twenty minutes break away from the computer and blink for a couple of minutes staring at a distant object. At your chair, rub your hands together until warm, close your eyes and cover them lightly with your cupped palms. Don’t apply pressure on your eye balls. Count to 50 and repeat this twice.
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| Images from fit in and motion therapy |
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