Shaan Stationery Blog
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Following are some easy exercise that you do it without leaving your office:
Stretch Neck: Slowly tilt head towards right shoulder and hold for ten seconds. Slowly tilt head towards left shoulder and hold for ten seconds.
Roll Head: Slowly roll your head in clock-wise direction for five times and in counter clock-wise 5 times.
Shoulder Shrugs: Pull your shoulders as high as you can and roll them forward. Do 10 reps forward and 10 reps backward.
Stretch Arm: Stretch arm out with palm down. With other hand, pull fingers down hold for three seconds. Then pull up on fingers and hold for three seconds. Do it for other arm. Repeat three times.
Raise the Hand: While marching in place, push toward the ceiling with your palms up and thumbs almost touching your shoulders. Make it harder by holding books or water bottles.
Triceps Kick: While marching in place, bend at the hips, about 45 degrees. Bend your elbows, and then extend them behind you as if you are lifting weights.
Sweep Arms: Sweep arms above your head and down again as you step side-to-side and sweep back.
Punching: While rocking foot to foot, punch with alternating arms. To reduce elbow stress, try not to fully straighten your arm.
Chair Dips: Squat with your hands on the edge of the chair behind you and slowly lower your torso past the seat. Lift your body by straightening your arms. Do 10 repetitions in a set and complete 3 sets a day.
Desk Pushup: Place hands on edge of desk, shoulder width apart, legs out behind you. Push off with as much force as you can.
Chair Pick-Ups: Face your chair and bend at the waist to grab the arms of the chair. Keep your abs tight and your arms slightly bent. With your back flat, slowly lift the chair. Do 10 repetitions and complete 2 sets as day.
Bent over Arm Raise: Keep marching and leaning. With your elbows bent and fists together in front, move your arms back like wings. Try to touch your shoulder blades together.
Hamstring Curl: Bend arms at the elbow. Bring one foot up toward your rear end while straightening your arms so that your hands are down when your foot is up.
Knee Lift: Bend arms at the elbow. Lift your knee up in front while straightening your arms so that your hands are down when your knee is up.
Thigh Stretches: Sit on right side of chair and pull your right ankle up toward the bottom of the seat. Do the same by sitting on left side.
Leg Squats: Stand in front of your chair and repeat the act of sitting down without actually touching the chair.
Lower-Body Lifts: Sitting upright in your chair, stretch one leg straight out and hold it for 10 seconds. Repeat 6 times with both legs.
Cubicle Wall-Sits: Lean your back perfectly against your cubicle wall and lower yourself up to chair height. Keep your legs and knees together. Hold for 15 to 20 seconds and slowly get up.
Leg Stretch: Lift one leg to the back or side, keeping it straight and slowly lower it. Change sides. In the same position, bend your right knee. Swing leg forward and back for 30 seconds. Repeat with left leg.
Chair Leg Raise: Start sitting on chair with feet flat on floor. Hold your abdominal muscles tight. Extend one leg until it is level with your hip and Hold for ten seconds. Slowly lower leg. Repeat 10 times. Do the same for other leg.
Chair Dips: With your legs out in front of you, grab the edge of a chair and lift yourself down in front of it and back up. At the end, you will be conveniently back in your seat.
Side Lunge: Take a big step to one side. Point toes forward and bend one knee, keeping other leg straight. Push back up. Do it for other side.
Jump Squats: Make sure you have enough space around you. Bend into a half-squat with your arms behind you, then jump and swing your arms up as if you are celebrating.
Relax Ankle: Hold one foot off the floor with your leg straight. Flex your ankle pointing your toes up. Extend your ankle pointing your toes down. Do ten times and repeat with other leg. Next, draw a circle with your toes, moving one foot clockwise and counter-clockwise. Repeat with other leg.
All above exercise will help you in relaxing. It is not necessary to do all these exercise, you can do whichever suits you. Be with us for more exercise @ Shaan Stationery.