Do you work for long hours in a sitting position in front of your desktop? Do you experience pain in your neck, hands, back, and fingers while working continuously in a sedentary position? If you replied with affirmation, performing some simple and easy exercises, while being on your chair, can help you get rid of the pain, stiffness, and discomfort in no time.

The present-day working conditions, particularly in the lockdown period, need you to follow a sedentary working lifestyle that keeps you bound to your desk for hours. And, sitting for long in the front of your system can infuse discomfort in various parts of your body. However, you can beat the pain and discomfort easily and safely by performing some easy-to-do exercises while being seated in your chair. Here are some time-tested helpful exercises to help you drive away all discomfort while at work and have better work experience, particularly in the lockdown phase.

We have divided the posture correct exercises into 2 sets – Sitting exercises and Standing exercises. Scroll down to learn all about them.

A. Sitting Exercises:

Here are some easy yet effective exercises which you can do while being seated in a chair at work.

1. Neck Exercises:

Neck exercises that involve Yes, No and Okay movements help you drive away your neck pain, stiffness, and discomfort easily without any hassles.

  • Yes Exercise: Sit straight in your chair, look straight forward, and move your neck up to look at the ceiling and then move it down slowly to look at the floor. Repeat it 3 times.
  • No Exercise: While you sit straight upright and look forward, slowly rotate your neck to your right at 90 degrees, bring it back to the initial position, and then rotate it to your left at 90 degrees. Repeat it 3 times.
  • Okay Exercise: Sit straight, keep your chin the neutral position, stare at one point in your front, and then bend your neck to your right slowly and return to the initial position. Now, bend your neck to your left slowly and return to the initial position. Do not bend your neck downwards. Repeat it 3 times.

Chin Exercises:

  • Sit straight, look in the front, pull your chin backward such that it appears to be a double chin, and then return to the initial position.

Shoulder-Lift Exercises:

  • Sit straight in your chair by keeping your hands hanging at the sides of the chair, and lift your shoulders up and then get back to the initial position. Remember not to bend your back. Keep your back straight while you do this exercise. Repeat it 3 times.

Rotating Shoulder Exercise

  • Bend your elbows, keep your fingers clubbed on your shoulder, and rotate your arms in a circular pattern, first go forward, up, back, and down, and then straight to the initial position. Feel the shoulder blades coming closer and moving away. Repeat it thrice in the clockwise pattern and then three times in the anticlockwise pattern.

Stretching Exercises:

  • Place your right hand behind your back, look straight, bend your neck to your left with your left hand placed on the top right end of your head applying a mild pressure, stay for 10 seconds in the stretched position, and return to the initial position. Repeat this stretch on the other side i.e. bending neck on the right side. Perform it 10 times.
  • Shoulder muscle stretch: Place your right hand on your left shoulder and push your right elbow with your left hand with a little pressure for 10 seconds. The right shoulder muscle feels the stretch. Perform it with the other side.
  • Lock your fingers of both the hands, place them behind your head, and pull your elbows behind. Stay there for 10 seconds. Feel the stretch at the shoulder blades. Do not bend your head on your locked fingers.
  • Upper back stretch: Stretch your hands forward, lock your fingers with palms facing outwards, move your shoulders up with fingers locked, and stretch your arms up behind your ears. Stay there for 10 seconds.

Elbow Exercise:

Clench a fist, keep your hands straight downwards, bend your elbows inwards, and then return to the initial position by straightening your hands.

Wrist Exercises:

Perform wrist exercises every 2 to 3 hours when at work.

  • Wrist Rotation Exercises:

 Stretch your hands forward, close your fingers, and rotate your wrists inwards thrice. Then, rotate your wrists outwards for 3 times.

  • Bend your elbows such that your palms face your shoulders and fingers point the ceiling. Now, close your fingers and open your fingers.
  • Wrist Stretch: Stretch your hands forward, bend your wrists downwards with fingers pointing to the floor, and then bend your wrists upwards making a ‘Stop Sign’ with your palms facing outwards and fingers point the ceiling. Repeat it thrice.

Spine & Trunk Exercises:

  • Sit straight upright in your chair, pull your tummy in, bend downwards, and try to touch the floor with your hands. Stay there for 10 seconds, experience the stretch in your spine, and return back to the initial position slowly. Repeat it thrice.
  • Sit straight in your chair and turn behind to your right from the end of your back. Stay there for 10 seconds and return to the initial position. Perform it on your left side. Repeat it 3 times on every side.

Leg or Lower Body Exercises:

  • March in the Sitting Position: Sit with your knees bent and feet on the floor, lift your right leg up and bring it down, then lift your left leg up and bring it down. Repeat it 5 times.

Knee Exercise:

Sit straight in your chair, stretch out your right leg forward such that your toes point the ceiling, and bring it to the initial position. Now, stretch out your left leg forward such that your toes point the ceiling and get back to the initial position. Make sure that your buttocks are not off the chair at any time while doing this exercise.

Ankle Exercise:

Sit straight in your chair, lift both your legs up a little, pull your ankles up, and, then, pull them down. Repeat it for 4 to 5 times.

B. Standing Exercises:

Here are some posture correct exercises that you can do while free from work for some time in a standing position.

  1. Marching: Stand straight and march in the standing position
  2. Back Stretch: Keep your feet apart, stand straight, place your both the hands on your lower back such that left hand is on the lower back just above your left hip and right hand on the lower back just above your right hip, and lean back and look at the ceiling. Stretch back as much as you can, stay there for 10 seconds, and return back to the initial position. Repeat it 3 times.
  3. Side Lunges: Keep your feet apart and stand straight. Bend your left leg and go sideways by shifting your body weight to the left leg by keeping your right leg straight. Repeat it on your other side. Perform it thrice on both sides.
  4. Wall Support Exercises: Stand straight facing the wall at a distance such that both your palms of the stretched hands can rest on the wall without bending in the elbows. Bend your left leg backward in 90 degrees by bending the knee and then place it on the floor. Repeat it with the right leg. Perform this exercise 3 to 5 times.
  5. Calf Stretch with Wall Support: Face the wall by standing straight and place the palms of your stretched hands on the wall surface. Now, move your right leg forward and bend it and stretch out your left leg backward without bending it. Act as if you are pushing the wall. Make sure that your heels are on the floor and are not lifted off the floor. Feel the stretch on your left calf muscle. Perform it by bending the right leg forward and stretching out the left leg backward. Repeat it thrice on every side.
  6. Partial Wall Squats: Stand straight with your back touching the wall and feet placed apart. Slowly, bend your knees and go down a little and then return back to normal.
  7. Side Stretch: Place your right hand on your right waist as you stand straight upright with feet apart, get your left hand stretched above the head such that your left palm faces downwards to your head, and bend straight to your right side from your waist without bending your back forward or backward. Stay there for 10 seconds. Remember you need to bend to your side only and not forward. Repeat it on the left side. Perform this stretch thrice on both sides.

Eye Exercise:

Eye exercises help relax your eye muscles which usually get strained as you work on the screen continuously

  • Rub your hands and place your palms on your eyes for at least 15 to 30 seconds.
  • Look at a distant object and then look at the nearby object. Repeat it 5 times.

Don’ts to Follow to Avoid Bad Posture When Working in a Sitting Position:

  • Do not bend your back forward. Ensure that you sit in your chair with your back straight.
  • Do not bend your shoulders inward and neck downwards while working on a desktop. Keep your shoulders and neck straight.
  • Do not keep your laptop on your thighs, and, also, do not bend your back and neck inwards while working on it.
  • Do not slouch on the bed or chair with a laptop on your tummy.

Now that you know these posture correct exercises, make sure that you follow them while working in a sedentary position for long and avoid pain in your back, neck, and other body areas. If you have any queries or if you experience pain while performing any of these exercises, reach out to us at Nightingales on 1800 103 4530 or https://www.nightingales.in and our expert physiotherapists will be pleased to attend you and guide you in the comfort of your home.

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