Sitting in the same direction at work while you use your computer and type all day is as stressful as the job you’re hired for. Your muscles are tensed and they tend to get sprained or pulled if you do not stretch well. This may cause constant pain leading to weak muscles as well. Here are a few exercises that you can easily do while you sit at your desk and do not even feel awkward. They’ll help you get rid of back and neck pain too!
1. Cross-Body Stretch
Sit straight and cross one leg over the other leg. Press your arm with the crossed leg and twist your body to the same side. Hold it for 5 seconds and then do it on the other side. Repeat it at least 3 times.
2. Backward Reach
Sit straight and raise your right arm, letting your hand hang behind your head in an V-shape. Stretch your left arm behind your back so as to shake hands with the right arm while gently pushing your shoulder blades together. Hold for atleast 3 seconds. Do the same on the other side. Repeat this atleast 3 times.
3. Sideways Stretch
Sit straight and reach your right hand towards the ceiling. Gently, reach your hand towards the left so that your stretch to the right side of your torso. Hold for 5 seconds. Repeat on the other side too. Do this thrice.
4. Bending Forward
Sit with your legs wider than your shoulder’s width and feet on the floor. Hold your spine straight up, breathe out and bend down forward. You arms should be hanging loose and you do not need to stop breathing. You can do this at least 5 times and your back will instantly feel relaxed.
5. Shoulder Squeeze
Sit straight and pull your shoulder blades towards each other. Hold it and then release it. Repeat this for at least 5 times 3 seconds each.
6. Thoracic Rotation
Sit straight and place both hands at the back of your neck with elbows pointed towards the sides. Rotate your torso to the left and then slowly turn to your right. Repeat it at least 5 times.
7. Cat and Camel stretches
To ease mid and lower back pain, sit at the edge of the chair and slowly bend your spine forward and then flex backwards. Repeat it at least 5 times.
Following a few of these deskercises sure make a difference. So, make them a habit but if nothing works, just take a deep breath and relax!