Use Desk Exercises to Alleviate Working Strain
Use these exercises at your desk to help alleviate the strain of working at the Computer.
- Sit up straight in your chair, or if possible stand up. Stretch your arms overhead and interlock your fingers, turn the palms to the ceiling. Take a deep breath in and during the exhale, extend your side torso and take the tips of the shoulder blades into the body. Take another deep breath and on the exhale stretch to the right, inhale, exhale and stretch to the left.
- Lift your shoulders up to your ears on an inhale and then exhale and let them drop. Repeat three times. Contract the shoulder (trapezius) muscles fully when you lift them up and then on the drop, it will release more completely.
- Stand (or sit at your desk) with your feet placed firmly on the ground. Inhale and raise your arms out to your side, palms down. Exhale and turn your palms upwards, rolling your shoulders back. Inhale and on the exhale, bend your elbows in towards your waist. Inhale and on the exhale bring your palms to your belly. This exercise helps open your chest and extends your upper back.
- Take your hands behind your back in a namaskar and interlock your fingers, stretching your shoulders back, and opening your chest. Take several breaths. Make sure your head stays parallel to the floor, and that your look is horizontal.
- Stand by the wall, extend your right arm and place your palm on the wall with the fingers up. On an exhale, turn your chest away, taking your shoulder blade into your torso.
- Stand by your desk and place your palms on the desk top with the fingers pointing towards your body. Gently, stretch your lower arm and wrist.
- Place your right hand on your left shoulder with your elbow at chest height and facing forward. Put your left hand on your right elbow and on the exhale, stretch it towards the left, opening between the shoulder blades. Hold your breath and release. Repeat on the other side.
- Stretch your right arm straight into the air and on the exhale bend your elbow and reach your fingers down your back, between your shoulder blades. Place your left hand on your elbow and on the exhale, gently pull your elbow to your left. Relax your ribs and hold for several breaths. Release and repeat on the other side.
- Hug your arms around your chest and then put one elbow underneath the other, with your hand facing towards each other and fingers to the ceiling. Exhale, and raise your arms slowly, so that your elbows come up to the height of your shoulder, keep the shoulders down. Repeat on the other side.
- Sit on your chair and pull back away from the desk, resting your palms on the desk top and extend your side torso. Lift your ribs up, let your shoulder blades slide towards the desk, make sure your head is extended from your spine with your chin towards your chest.
- Sit on your chair, feet placed firmly in the floor. Extend your side torso, and twist to the right (on the exhale), one hand on the back of your chair, and the other on its side. Hold for a few breaths and repeat the other side.
- Sit forward on your chair and spread your legs a little wider than your hips. Lean forward from your hips and drop your torso down. Let your head and arms hang down towards the floor.
- Sit upright in your chair with your feet planted firmly on the ground. Press your bottom down into the chair and extend your side torso. Relax your shoulders. Place your palms on your knees and spread your fingers wide. Take a deep breath in and on the exhale extend your tongue to your chin; and focus your eyes to your nose. Inhale and bring your tongue back into your mouth. Exhale and stick your tongue out again and this time focus your eyes up to your forehead. Repeat three times.
- Sit upright on your chair, relax your shoulders and extend your side torso up. Relax your facial muscles, your jaws and tongue. Circle your eyes clockwise eight times and anti-clockwise eight times. Close your eyes and breathe deeply for a few slow breaths.