If you are skipping your daily exercise routine due to your hectic schedule, you can perform these easy to do exercises at your workplace. These 5 exercises will help you stretch your muscles and relax your muscles at your workplace.
1. Neck rotation for neck muscles
Relax and drop your chin down to the chest. Start rotating your neck clockwise, make sure your right ear touches your right shoulder and left ear touches your left shoulder while rotating your neck. Rotate your neck three to five times in one direction and then switch the direction. If you feel any kind of pain while performing this exercise, stop immediately.
Benefits of the pose:
1.Softens and loosens neck muscles.
2.Helpful in releasing the tension in neck and shoulder muscles.
3.Provides immediate relief in neck pain.
2. Cat curls and cow for spine:
We often complain about back pain due to long hours of work and sitting in the office. Cat and cow curls is an exercise that will help to relax your spine and relief from back pain. Remove your heels or shoes, and bring your feet flat on the floor.Now place both your hands on your knees. Make an arch in your back while looking upwards at the roof, and then bring down your so as to touch your chest and simultaneously tucking in your tummy and curling your back. Repeat this exercise for 5-7 times.
Benefits of the pose:
1.This pose is helpful in softening and lubrication of the spine.
2.It improves the circulation by creating the space between the vertebrae.
3.Beneficial in providing relief in back pain and help in strengthening the back.
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3. Shoulder rolls for shoulders
The shoulder roll is another exercise which is beneficial in relaxing strains shoulder muscles at your workplace. Sit on your chair with your back straight. Make sure that your back does not touch the chair’s back. Draw circles with your shoulders in a clockwise direction and switch the direction and start rotating in an anticlockwise direction. Repeat the exercise for 5-6 times in each direction.
Benefits of the pose:
1.It is beneficial in loosening the shoulder girdle muscles.
2.Effectively warms up the synovial fluid of the joints of the shoulder.
3.Helpful in releasing the tension of shoulder muscles.
4. Hip opener
For this exercise, you should sit on the front edge of the chair. Keep your stomach relaxed and your shoulder down. Place your left foot on your right thigh.Put some pressure on your left knee in order to stretch your hip. You need to feel a stretch in your hip flexor. You can hold your right foot with the left hand for making the balance while pressurizing your knee. Repeat this exercise for the other leg as well.
Benefits of the pose:
1.Improves flexibility of your hip region.
2.This exercise is interrelated with emotional release therefore beneficial in releasing mental stress and tension.
3.Beneficial in relieving the compression in the spine.
5. Temple rub
Place your both hands on your temples. Gently rub your temples with small circular motions in clockwise and anticlockwise directions as well. Repeat this exercise for 10-15 times.
Benefits of the pose:
1.You will find peace and relaxation at the end of this posture.
2.Helpful in coping the anxiety and tension at the workplace.
3.It is also useful in treating headache and work-related stress.
Do these exercises regularly and stay active and fit at your workplace.
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