Working through an entire day before a laptop could be a possible annotation of posture related troubles and woes. Give some ease to your body, keep stiffness in check, simply follow these quick exercises…
Authored by Nitika Bajpayee
Fitness revolution has taken the world by stride. Staying healthy means looking up to fancy gyms and decide on which fitness regime suits you the best. To stay calm and healthy, you take refuge in yoga, aerobics, pilates, kick-boxing, swimming, cycling or anything that promises you a fitter version of yourself. The urban population spends a considerable part of their average day in front of their desktops or laptops, either at their workplace, and most commonly at homes these days (all thanks to the pandemic).
A typical day that is spent in front of the computer makes the muscles sluggish, muscles around the abdomen, the back, legs and arms are rarely worked upon. Prolonged sluggishness and stiffness in the muscles can lead to severe health hazards such as weight gain, acidity, back pain and the list is endless. A quick exercise schedule is all you need for increased energy levels as well as improved productivity. So, as you spend the entire day before the laptop, take some time off it to flex your muscles during the work hours.
Laptop workout: A rather perfect idea for the busy bees who owing to their busy schedules find it difficult to make time to get enrolled at a good gym. It’s time you listen to your body and include a combination of exercises that will help you relax and keep the stiffness away. There are numerous exercises that you can do while switching between the tabs of your laptop, let’s call it a laptop workout. These, not only promote good health and burn piled up calories, but also will keep your blood circulation in check. Let’s get you started –
- Squatting: For this, you simply need to stand in front of the chair, with your feet and shoulder wide apart. Bend your knees as if you are virtually sitting on a chair. Keep the body weight on your heels. As your legs are parallel with the seat of the chair, slowly rise to your original standing position. Doing this will strengthen your leg, thigh and glute muscles.
- Stretch it out: With simple stretching exercises, you can strengthen your body. Stretching the muscles around shoulders and triceps don’t alter the traditional strength training, but offers you a way to keep your blood moving even if you can’t get away from your desk for hours.
Shoulder Raise: Sitting for long hours can build tension in the shoulder area. Try shoulder raises to release tension. Simply raise your shoulders up to your ears. Hold for 10 seconds and relax.
Lower Back Stretch: You will need to sit tall and place your left arm behind the left hip. Now gently twist to the left using the right hand to deepen the stretch. Hold for 20 to 30 seconds. Repeat on the other side.
Leg Extension Sit tall with the abs in and extend the left leg until it comes to the level of the hip, squeezing the quadriceps. Hold on for two seconds and then relax. Repeat it for 16 times. Then repeat with the opposite side.
Inner Thigh Place towel, firm water bottle or an empty coffee mug between the knees as you sit up tall with the abs in. Now, squeeze the bottle or the cup, release halfway and squeeze again. Repeat 16 times.
- Work on posture: Incorrect posture is a cause of concern and is victimising the working population big time, mainly because people don’t give much importance to maintain proper posture. Wrong posture acts as a catalyst to ailments such as pain in the shoulder and the back area. Ignoring the pain in shoulder and back can for a deadly menace. However, correct posture combined with certain breathing techniques can induce relaxation and create a balance for righteous living.
- Sit straight: The correct sitting posture is one with an adequate lumbar support, that means thighs lie parallel to the ground and feet are square on the ground. A person sitting at the workstation must have adequate thigh support – a minimum of two-thirds the thigh length. It is imperative that you get up and take a walk every couple of hours. By going these simple stretches and leg exercises you can actually prevent yourself from Deep Venous Thrombosis, a condition in which blood clots form in a vein deep inside the body.
Calf Raises: Try doing calf raises or leg raises during the lunch hours. Simply you will need to steadily raise your heels off the floor and then come back. This exercise is apt for relieving the piled-up tension off the calf muscles
Wrist Stretch: Typing throughout the day takes a toll on the wrists. To avoid tension building up in the wrist area, stretches are a good idea. To do a wrist stretch, you will have to extend arm in front with palm facing up. Grab the fingers with other hand and gently pull the fingers towards you to stretch the forearm, holding for 20 to 30 seconds. To sooth forearms, press hands together in front of your chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left for 10 repetitions.
Toe raises: As you take break from work, peek into your neighbour’s cubical while you do toe raises. Sitting in your chair or standing, lift and lower your toes while keeping your heels on the ground, or walk around on the heels of your feet.
Meditation: A five-minute mediation break can fuel up your energies. Combined with essential relaxation exercises, do take time for some breathing exercises. Meditation is a simple way of working close with one’s mind. Following concentration and connecting with mind, meditation deeply relaxes and calms the mind and reduces the feeling pertaining to depression, anxiety, fear and pain. Try a simple pranayama, it can immensely benefit you in bringing down the stress levels and help in controlling hypertension.