But there are simple and effective desk exercises you can do. Below are simple movements to improve circulation, reduce stiffness and prevent neck and back pain.
Sitting too long can cause stress on your neck and shoulders. Proper ergonomics can resolve that as it reduces muscle tension and improves range of motion. Begin by looking straight ahead with your neck relaxed.
You can repeat the process for the opposite side. The goal is to repeat this exercise 10 times in each direction for stretches.
Another effective exercise to do is shoulder rolls, which help with warming and stretching the shoulders. The exercise involves rolling the shoulders forward and backwards in a circular motion, 10 times each way.
Wrist flexion stretch
The routine requires you to extend your fingers and gently bend your wrist downward, pointing your fingers towards the floor.
Seated torso twist
Twist your torso gently to the right and hold the position for 10 seconds. Return smoothly to the centre and repeat on the other side. Frequent performance will lead to better spinal mobility and posture in the long run.
If you are looking to relieve discomfort at your ankles, ankle circles are ideal exercises to do in the office. Start by turning your ankle around slowly in circles to the left, then proceed to the right.
Strive to do 10 in each direction with each foot. Soon, your discomfort will go away and your ankle’s flexibility will improve.
Being seated all day can also leave a lasting impact on your diaphragm, causing it to not function as well over time.
The 4-7-8 technique is one breathing exercise to follow. With your feet flat on the floor, breathe in through your nose for a count of four, hold your breath for seven seconds and exhale for eight seconds.
The technique is good at helping you keep a steady rhythm. It is also good at battling insomnia as it helps you fall asleep quickly.
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