Stretches You Can Practice At Your Desk

Post-Pandemic, it is the time to return to workplaces. After a long break, you may feel that your body is not so much agile. When you resume the routine, you may find that it is difficult to get time for exercise.

However, if you check with the Best Physiotherapist In Gurgaon; then they may suggest you do some stretches to stay away from pain and aches. And thankfully, you don’t need some extra time from your busy schedule. There are some excellent stretches that you can do from your office desk.

On the other hand, this practice is quite helpful for the people who have to work for hours constantly staring at the monitor. They often feel pain in the neck and back along with other joints of the body.

No matter which industry you are in; there are certain things like poor posture, repetitive actions that lead to worsening the conditions. These exercises help them to keep their muscles and joints flexible. So, here are some exercises that will help you to avoid any sort of musculoskeletal disorder.  

•    Arm stretching:
There are a few types of arm stretching that will help you to keep your arm joints flexible. The first one is the tricep stretch where you have to raise the arm and bend your hand to reach the opposite side of the back. Meanwhile, use your other hand to hold the elbow of the best hand to push it down. Hold it for 10 to 30 seconds and then repeat it again.

Now you can do the overhead stretch which is pretty easy. You have to sit straight on your chair and extend one hand overhead and then reach to the opposite side for 10 to 30 seconds. Repeat again for the other hand.

The last arm-stretching is the way to when you have to clasp your hands together upside of the head while palms face outside. You need to push your arms up and stretch upward for 10 to 30 seconds. 

•    Torso Stretching:
The first torso stretching starts with your shoulders where you have to clasp your hands behind your back. Then you have to push your chest outside while raising the chin and hold it for 10 to 30 seconds. 

Then comes the rhomboid stretch where you have to clasp the hands in front of the body and then lower your hand in line with your hands and then hold in this position for 10 to 30 seconds. 

Torso Stretch is the next step where you have to keep the feet firmly on the ground while facing forward. Keep one arm back resting on the chair and twist the upper body in that direction and hold it for 10 to 30 seconds. 

•    Legs and Knees Stretching:
As per the Physiotherapist, the legs are the most neglected part of the body for office goers. You need to sit and pull one knee towards your chest at one time. Then hold it for 10 to 30 seconds and then repeat it for another leg as well.