At home as well as at the workplace, we often live a very monotonous lifestyle that is less active. Most of the time, we are used to sitting in front of a computer or a desk full of files for hours and working continuously. This life spent stuck in rooms full of artificial light is really bad for our health. Many people are not aware of the impact. Lack of activity can cause problems for our physical health and wellness.
Today we are telling you about a list of exercises that will help you maintain your health.
01. Practice breathing exercises
Breathing exercises help to relieve tiredness at the end of a busy day. This slows the heart rate and relaxes the body. Lowers blood pressure. Promotes physical and mental well-being. Reduces stress. Improves concentration and focus.
- Sit in a comfortable seat and keep your feet on the ground. Keep your back straight and your shoulders relaxed.
- Close your eyes and close one nostril and get ready for the alternate breathing exercise. Press the right nostril with your thumb and breathe through the left nostril.
- Now, cover the left nostril with the mask and hold your breath for a while.
- Exhale slowly while removing the thumb from the right nostril.
- Again inhale through the right nostril, close it with the thumb and exhale through the left.
- Do this for a few rounds until you feel calm.
02. Exercise the neck
Warming up the neck area removes muscle pressure. However, avoid doing this if you have a previous neck or chest discomfort or disorder.
- Sit comfortably with your hands on your lap. Slowly turn your head to one side.
- Next, rotate your neck to the back of your head and move your neck in a circular motion. Now do the same on the opposite side. Finally, do the same to the front.
- Return to the starting position. Resume the neck movement, but this time in the opposite direction you should be doing it.
- Do this for about 5 rounds, switching from side to side.
- Gradually increase the range of neck rotation. If neck pain occurs, stop exercising immediately.
03. Spinal twist exercise is done by manipulating the spine
Flexibility exercises for the spine strengthen the muscles in your spine and increase flexibility in that area. This also helps to relieve the symptoms of sciatica and back pain.
- You can do this exercise while sitting. Remember that there should be a good space between the table and your body. Sit on the side of the chair. The soles should be flat on the ground. Keep the shoulders back and down.
- Keeping the back straight, twist (rotate) the spine to one side until your arms are close to the elbows. Hold this position for 5 seconds. Return to the starting position.
- Now, twist your body to the opposite side.
- Do two rounds on each side. It is important to maintain the rhythm of your breathing while following the exercise.
04. Back Stretch in Cat Pose
Strengthens the muscles around the neck and spine and improves the natural posture of the body. Acts as a gentle massage to the abdominal organs. Relieves stress.
- Position your body in the form of a table: turn in front and fold your hands under your shoulders and knees under your hips.
- While moving the buttocks up, keep the chest and stomach down and take a deep breath.
- In the movement, your head should also contribute to it. Turn the top of the head upwards.
- Next, exhale and arch your spine and move your head and buttocks down.
- Do the exercise for about 5 rounds, manipulating the body alternately between these two positions.
How to do it while sitting on a chair:
- Sit with your feet on the ground and your torso straight.
- Keep your hands on your knees.
- While inhaling, arch your back and look at the ceiling.
- Next, exhale by arching the spine while bending the head towards the chest.
- Do the exercise for about 5 rounds by moving the body forward and backwards between these two positions.
05. Standing pigeon exercise
An exercise that targets the back and hip muscles. With the flexibility of the hip area, the posture becomes more regular.
- Stand in front of a table. Remove other materials from the table surface so that they can be used.
- Bend the right knee and bring it up to the table. Here your leg should be bent in an inverted ‘L’ shape.
- Now, bend your upper body forward over the table.
- Rest your head on the table or your palms.
- Stay in this position for about 15 seconds. Now do the same exercise with the other leg.
06. Flexibility exercises for hips
It is known as an effective exercise to reduce the stiffness and stiffness of the hip joints. This exercise is very suitable for those who sit and work for a long time.
- Sit on the floor and bend your knees so that your soles touch each other.
- Try to bring your bottoms towards your body in this position as much as possible. But you should not do it in a way that causes distress.
- Do not bend your back and keep your torso straight. Hold the bottoms with both hands.
- Try to stay in this position for 20-30 seconds while breathing gently up and down.
07. Flexibility exercises for the wrist area
In many of the activities we do on a daily basis, there is a high chance that the muscles in our wrist area will be tired and pulled, and related pain and stiffness will occur. Through simple exercises, you can reduce these stressful conditions.
- Stand in front of your desk. Remove other stationery so that the table surface can be used.
- Stand leaning against the edge of the table with your palms facing towards your body.
- Make a gentle thrust towards the table as the arms stretch. Keep your shoulders relaxed.
- Stay in this position for a few seconds.
- At the end of the exercise, move your wrists in a circular motion.
08. Follow the mountain pose
It helps to relieve the pain of three feet. It regulates the body position and natural body posture.
- Stand with your feet hip-width apart. Keep your arms outstretched and by your sides.
- Raise your arms up slowly without bending. The fingers should be lifted up until they are pointing towards the roof.
- Bend the spine while moving the Kavandha (the rest of the body except the head, hands and feet) to the back. Come into this pose with your head and neck relaxed and facing slightly upwards.
- Breathe up and down and stay in this pose for a while.
09. Bend forward
This exercise helps relieve back pain.
- Stand with your legs parallel to each other. Keep the hands on the sides of the body.
- Exhaling, bend your body at the hips and point your spine downwards.
- Try as much as possible to touch the floor with your fingertips or palms. If it is difficult to do so, bend your legs slightly.
- Stay in this position for two breaths. Your spine should not be bent.
- Bend the knees and move to the starting position. Lift the body up again slowly. When lifting the body up, the head should be lifted as the last step. Or you may feel a little dizzy.
10. Follow the ‘Yogi Ukkutika pose’
Without even thinking about the correct body posture, sitting for a long time with your body slouched, you can lose flexibility in your hip and back area. Because this exercise provides flexibility exercises for the inner thighs and pelvic areas, making the physical discomfort in those areas as well as the back can be reduced.
- Stand with your feet slightly more than hip-width apart.
- Bend the knees to come into a squat position.
- Bend the lower arms inside the knees and press the palms together.
- Hold this position for 20 seconds or as long as you can.
- If you need some support, use a pillow.
If so, don’t forget to post your thoughts in the comment section while sharing this article.