DEALING WITH 9-5 OFFICE SCHEDULE

SIMPLE EXERCISES

Here are some simple exercises and stretches for people who are a victim of 9-5 hectic office schedule, follow these simple steps and bring a change in your body, preventing the musculoskeletal conditions  like repetitive strain injury that can occur which you might be unaware of, or you may already be suffering from. These musculoskeletal disorders may occur due to repetitive, forceful hand movements, awkward sitting position, causing pain and weakness.

THE STRETCHES:

·         shoulder stretch front:

Interlock your fingers in front and straighten your elbows, taking palms away from the body.




·         Shoulder stretch back:

Interlock your fingers behind your back and straighten your elbows.



·         Triceps stretch:

Bring your arm behind your head with a bent elbow. Push on elbow downwards with the opposite hand.


·         Shoulder pull:

Straighten your arm, hold above the elbow and try to bring your arm across the chest on shoulder level.



·         Neck stretch:

Hold your head from the opposite side over the ear, put a little pressure and shrug the opposite shoulder, put pressure on the head in a downwards direction.



·         Back rotation:

While sitting on the chair, with one leg crossed over the otherplace the hand on opposite thigh over knee, pull leg right at the same time turn your body towards left  facing the shoulder.


·         Side stretch:

Stand or sit straight, slide the hand downwards as far as possible on the leg.



·         Chest stretch:

Stand on a corner of the room or a doorway, with bent elbows tries to lean forward.



·         Quadriceps stretch:

Hold the leg from ankle, with other hand give support to yourself with a wall and gently pull heel towards buttocks while folding your leg.


·         Hamstring stretch:

On a stable chair, place your foot with leg straightened, lean forwards towards your foot until you feel the stretch.

Abdominal and back stretch:

While sitting on the chair, place your hands on top of your knees, push your hands on the knees while inhaling and straighten your spine. Push your chest outwards and face the ceiling.


Calf stretch:

In standing position while facing a wall, place both the hands on the wall and one leg in front of the other with front knee bent. Try to push the wall away from you and push heels onto the grounds.



SIMPLE STRENGTHENING EXERCISES:

Strengthening exercises can be performed in office as well, with or without an additional resistance.

Normally, the strengthening exercises are done with the help of resistance objects like dumbbells, therabands, and medicine balls. But at office where these objects are not available you can use paperweights, water bottles, etc. or can perform exercises without any additional resistance using your body weight against gravity.

·         Shoulder press:

This can be performed in sitting or standing. Lift your arm to shoulder level and bend elbows, while exhaling move your arms upwards towards ceiling and then bring them down, repeat the procedure 10 times.

·         Lateral raise:

In sitting position, place your hands in front of the body with elbows relaxed, raise your arms side to side.

·         Biceps curls:

In sitting position, keep back straight and lean a ltitle forward, pull imaginary resistance towards shoulders, then push your arm backwards feeling tightness in triceps.

·         Breaststroke swimming:

Imagine yourself doing a breaststroke movement, begin from both arms facing the front.

·         Isometrics:

Inner thigh-

While sitting, imagine a ball is placed between both your knees and try to squeeze the ball.

Outer thigh-

While sitting, with both knees placed together, try to widen the distance between both the

Knees, with feet on ground.

·         Squats:

begin with the standing position, bend your knees and straighten them, repeat this procedure.

·         Lunges:

placing one leg in front of the other in a bent position.










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