Are you feeling exhausted or tired? Now feeling pain on your back or neck? Sticking in front of your computer screen for so long, you would like to get up and walk for 10 minutes, but the job is so overwhelming. Do you know? Working by freezing in one body movement more than 6 hours per day may cause you a risk of Office Syndrome easily.
Today we have a simple bodystretching posture that can be done on your desk in just a few minutes.
1. Neck exercises
Sit straight and tilt your head to one side, left and right. Use one hand to press on a head. Keep holding it for about minutes, then switch to another side. Repeat 4-5 rounds and then two hands holding in the back. Stretch shoulder, try to make arms as straight as possible. This posture will help our shoulders relax.
2. Hand exercises
For those who have to hold the mouse for a long time. Start by stretching both arms forward then do a fist-open hand, one hand fists one opens. Stretch your arms straight forward at a shoulder position, before gradually raising it above the head. Do you now that doing a fist-open hand posture can also help you stretch the muscles.
3. Arm exercises
Collapsing both hands in the back and facing up, keep holding them for seconds, This is also another good way to manage your arm muscles. Try to repeat 4-5 times, raising the arm that needs to be stretched and then bent it to the back tightly. Use the other hand pull and hold it for 10 seconds, do the same with the other hand and repeat it 4-5 rounds.
4. Leg exercise
Who has been sitting for so long, try standing up and put your leg on a chair. Stretch it straight, then use one hand touch the foot, keep holding for 10 seconds, switch to the other side repeat it 4-5 rounds or if you do not feel comfortable. Try changing the position as a back facing to a chair. One leg putting on chair, and your both hands together on the hips then bend a body up-down Or standing up, and gradually bent to hug both legs, which they are still in position. While holding your legs, keep holding them for 10 seconds, and straight them slowly. Repeat it about 4-5 rounds.
5. Muscular body exercises
Start by sitting straight on the chair. Then tilt the body to touch the ground. Switching the left and the right sides for 10 times, on the other hand using a hand to touch on elbow of the other arm. Then twist a body to the left, and right slowly.
6. Scapula and chest exercises
Stand up straight, spread your arms in a vertical line and slowly pull your arms to the back. Another position is to synchronize both hands and stretch them up, breathing in and out slowly, and move elbows lower toward the back, try squeezing them together, repeat it slowly 5 rounds.
What we need to remember is that while stretching, do not twist the body. Do not stretch until the body or muscle pain and importantly do not hold your breath, breathing in and out must be normal. Following all advices, your muscles will feel relax. And be ready for going back to work effectively.
For more information Please contact
Rehabilitation medicine and Physical Therapy Center
Phayathai 2 Hospital, Building A, 16th floor
Call 0-2617-2444 ext. 1618-20
