9 SUPER-EASY Exercises To Energise You In The Office

How often have you gone home complaining of a bad backache or felt a strange numbness around your neck? If the answer is about once a month or more, you’re in trouble. You may be prone to serious back, knee and neck injuries. Yes, you can get pains and injuries by simply sitting in one position and high levels of stress in our bodies can only add to the triggers of aches and pains.

We spoke with Radhika Vachani, founder of Yogacara Healing Arts, to show you five-minute yoga postures to add to your daily routine. While nothing replaces yoga practice under an expert, you can try these poses to relax your muscles and release stress.

exercises at office - Radhika Vachani

Radhika recommends that you do all of these poses and exercises very slowly, without over stretching and by respecting your body’s limits. She suggests that you follow the instructions in detail and immediately contact a professional in case of excessive pain.

For Your Mind
Try this simple breathing technique to relax and unwind. Instead of taking a break to chat and read something funny on the Internet, do pranayama.

1. Technique:
a. Sit in a comfortable position with your spine straight, eyes closed and relax your shoulders, with your feet flat on the ground. Bring your attention to your breath and focus.

b. Drop your attention to the base of your spine to the pelvic floor and very slowly draw the breath up the midline of the body (spine) in a manner gentle to the crown. Become aware of the expanding lungs and, as you inhale, extend your stomach outwards like a balloon. Inhale and exhale 4 counts. As you exhale, try to draw the navel into the spine.

c. Each inhalation and exhalation makes one round. Complete five rounds, relax with your eyes shut and let your breath come back to normal.

exercises at office - pranayama

Try this at your desk every three to four hours to rejuvenate your mind and body.

For Your Shoulders
2. Rotation: Relax your shoulders. You can sit or stand while doing this. Bring your fingertips to your shoulders, rotate clockwise and anti-clockwise while inhaling and exhaling fully and slowly.

exercises at office - shoulder rotation

For Your Neck
Get some healthy neck moments with these exercises.
3. Side Movement: Bring your head to the centre, inhale and then exhale as you look to the right. Breathe for three counts. Inhale, come back to the centre, inhale and repeat to the left. Do at least two rounds.

4. Vertical Movement: Keep your spine straight and shoulders back. Inhale and drop the chin to the chest while exhaling. Inhale and come back to the centre. Inhale and very slightly drop the head to the back while exhaling, inhale and come back to the centre.

5. Horizontal Movement: Inhale and drop the right ear to the right shoulder while exhaling, without lifting the shoulder. Inhale, come up to the centre and repeat to the left.

exercises at office - neck moments

The neck shows the signs of stress early on, so best to try these and relieve yourself of any serious cervical problem.

For your Wrists
6. Extension and contraction:
a. Keep your arm straight a little above your desk. Hold your extended arm with the other hand.
b. Gently pull the fingers and upper section of your palm outwards and then inward for 10 to 20 seconds each.
c. Repeat the same on the other side.

exercises at office - wrist

7. Namaste Movement:
a. Get your hand in the namaste position in front of your chest.
b. Keep the elbows parallel to the floor.
c. Slowly bend the wrists and push them downwards. Ensure that your palms are always in contact. Try this for 10 to 20 seconds and repeat five times.

exercises at office - namaste

These exercises will make your wrists loose, light and ideal for working on the keyboard and mouse.

For your Knees and Ankles
8. Hip Movement:
a. Sit straight in a normal, non-rotating chair. Keep your knees bent at 90 degrees.
b. Gently lift your foot and keep your leg straight at knee level for about five seconds. Relax back into the original position. Ensure that your knees do not move up or down.
c. Try the same with the other foot.
d. Do 10 reps of five seconds on each leg.

exercises at office - leg

9. Ankle Rotation:
a. Remove your shoes and sit comfortably in a stationary chair. Lift one leg up at an angle of about 20 to 30 degrees.
b. Flex the foot and contract it two times.
c. Slowly start rotating clockwise 10 times and anti clockwise 10 times. Repeat the same with the foot,
d. Do two reps of each, once a day.

exercises at office - ankle rotation

If you need further assistance, contact Radhika for expert advice

Email: yogacara.healing@gmail.com
Tel: 022 2651 1464 /63
Web: www.yogacara.in

We hope these expert tips help you focus better at work and get fit. Let us know if you have anything to share with us.

Tweet to us @get_inonit and @stereowrite.

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Images courtesy: blush.com.pk, exercise.about.com, jborgardt1.edublogs.org, examiner.com, huffingtonpost.com, www.neckpainsupport.com

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