Due to increasing use of technology in every aspect of the business and organization, people are getting more and more onto the desk job. And also talking about the graphic designers and digital artist, i have seen them staying on the same place for more than 4-5 hours due to indulgence. That is why we have some important small exercises which will help you stretch every bone and muscle of body. And for surprise we have special health tutor, “The Undertaker“. Enjoy!
Arm reach
Sitting or standing, reach your right arm as high as possible, keeping your elbow straight and head still. Hold for 10 seconds. Relax. Repeat with your left arm. Of-course, don’t reach for anything unusual up there.
Triceps Stretch
Sitting or standing, bend your right arm back behind your head, so that your palm is between your shoulder blades. Use your left hand to assist the stretch, by pushing your right elbow slightly back. Hold for 10 seconds. Relax. Repeat with your left arm.
Chest Stretch
Sitting or standing, interlock your fingers behind your back. Making sure your shoulders stay back and down, lift your hands up as far as you can. Hold for 5 seconds. Relax. But be careful of your surroundings!
Abs Hold
Sitting in the middle of your chair, hold the edge of the seat with both hands. Contract your abs whilst lifting your knees towards your chest (keeping knees together). Hold for 5 seconds. Relax. Make sure you don’t lean back whilst holding. And also don’t hold it too hard.
Lower Back Stretch
Sitting in the middle of your chair, both feet flat on the floor. Grip the top of your right knee with both hands, and pull it towards your chest. Hold for 5 seconds. Relax. Repeat with your left knee. Move your head slightly down towards your knee for further stretch.
Leg Lift
Sitting in the middle of your chair, make sure you have some leg room in front of you. Use your quads (thigh muscles) to lift your right leg into the air (straight knee). Hold for 10 seconds. Relax. Repeat with your left leg.
Calf Stretch.
Standing with both feet pointing ahead, step your right foot forward. Bend your right knee and lean forward as far as you can, whilst keeping your left heel on the floor. Hold for 10 seconds. Relax. Repeat with your left foot forward. Push your hands against a wall for further stretch.
Stomach Tightening
If you keep your stomach pulled in, you can tone your transverse abdomens muscles. Simply suck your gut in and hold it in for 15-30 seconds, and keep doing this throughout the day
Doing above exercise doesn’t mean that you get to cheat. Below are some movement exercises that you should try whenever you get a chance.
Bent Knee Swings
Stand next to a solid object (wall, copier, and desk). Bend your right knee and swing your right leg forward and back for 30 seconds. Rest your hand against the solid object for balance. Repeat same with your left leg. But mind your leg or you will break something expensive.
Squats
For the simple squat, have your feet shoulder width apart. You can either:
- bend your knees forward, so your bottom comes straight down, or
- bend your knees in position, so your bottom goes back and down.
Repeat for 30 seconds. There are many different squatting positions. You could lunge by stepping forward or back within a squat. Squats can often make you release gas so be careful about colleagues.
Stair Shuttles
Use the stairs for 1 or 2 flights. Pump your knees and arms for a quick shuttle on the way upstairs. And come back down slowly, really working your quads with each step down (without holding rails).
Push Ups
You can do push ups anywhere there’s a solid object. For example, against the wall, desk or door frame.
Only stretching and exercise can not help eliminate body stiffness, office layout has to be managed too. The right office layout can prevent years of head, neck and back aches.
- Position your mouse and keyboard in the same line and surface.
- Sit a comfortable distance from the screen, so that your eyes aren’t strained.
- Keep your neck as straight as possible. Make sure the monitor isn’t too high or too low.
- Keep your wrists straight when typing.
- Relax your shoulders (i.e. not raised).
- Maintain good sitting posture. Back must be straight. Don’t slouch forward, backwards or to the sides. Get the height of your chair right.
- Position lighting in such a way, that it’s reflected away from your eyes (off the screen).
- Keep your desk items to minimum. Creating clutter is hazardous sometimes.
- To save time and too much of stress, most used items (phone, fax) should be kept within reach.
If you have any other hints you can discus here & thank you Undertaker for being with us. Have a nice day!!
Also, if you want a free Windows application which will remind you to take break and do exercise, read this article.
“BreakTaker – Reminds taking break while working on your computer.”
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