September 2, 2022
Most of the time people are working for long hours at the desk either working on computers or writing, sewing or even driving.
This can cause strain to the eyes, neck and to the posture in general.
Here are a few exercises that can help you to feel refreshed within minutes.
1. Eyes
Eyes play an important role while one is working at a desk for long hours.
Eyes need the same amount of rest or more at times than the body needs the rest.
Place your elbows on the desk. Remove the eye glasses if you are wearing them.
Cup the palms, keep the fingers together and cover your eyes with your hands – right hand on eyes first, then the left hand on top of it.
Make sure the eyes get enough room such that your eyelashes are not touching the palms.
Relax the eyelids and eyeballs completely. Breath smoothly and relax as you drop the head. Stay here for about 10-12 breaths.
Then, take 3 deep breaths and release.
Benefit – Lubricates and calms the muscles around the eyes.
2. Neck Flexion Exercises
Sit straight with an erect spine. Keep the neck relaxed.
a. Up - Down Movement - Move the head gently up looking as far 'up' as possible and then look 'down'. This stretches the front and back of the neck muscles.
b. Right - Left Movement - Move the head gently to the 'right' and then to the 'left'. This stretches the sides of the neck muscles including the sternocleidomastoid.
c. Lateral Movement - Move the head bringing your 'right ear' close to the 'right shoulder' and then the 'left ear' close to the 'left shoulder.' This also stretches the sides of the neck muscles.
Stay for 3 breaths in each neck movement.
If your neck still feels tight, repeat the above set (a, b, & c) 3 - 4 times.
Be careful not to rotate your head in circles. The top vertebra which supports the skull, moves only in a few directions. Rolling your neck goes against the natural motion of this vertebra and can actually cause damage. (-By Aadil Palkhivala)
Benefit – Releases tension from the cervical spine and muscles around the neck.
3. Stand up and lift your arms
Stand with the legs hip width apart.
Lift your arms and stretch up to your max, lengthening the sides of the waist and stretching the front body.
Stay in the pose for 10 – 12 breaths.
Benefits – Stretches the diaphragm and creates space between the belly and the diaphragm.
It also opens the intercostal muscles and makes breathing smoother.
This is very important if you are sitting for longer hours.
4. Forward Bend
Keep the legs hip width apart and bend forward. Release the neck completely. You can do this by looking towards your belly.
Stay in the pose for 10 – 12 breaths.
Benefits – Relaxes the spine and creates space in between each vertebra.
Relaxes the neck and calms the brain.
5. Lunges
Place your right leg forward and bend at the knee. Place your hands at the table to press down and lift the bottom of the belly muscles up.
Stay in the pose for 10 - 12 breaths.
Release and change sides.
Benefits - Opens the tight hip flexors and hence makes walking easier.
6. Chest Opener
Stand with the legs hip width apart. Move your arms behind and interlock the fingers such that the thumbs are towards the lower back. Now straighten the arms and lift the arms towards the ceiling without bending the body to the front. Drop the chin towards the chest.
Stay in the pose for 10-12 breaths.
Benefits – Improves posture.
Reduces hunched shoulders.
It helps to open the chest muscles.
Releases the neck muscles.
7. Seated Twists
Sit on the chair sideways – to the right. Place your hands on the back rest and twist towards the right.
Stay here for 6-9 breaths.
Change sides and repeat the twist towards the left.
Benefit– Releases tension from the spine.
Massages the diaphragm and the abdominal organs.
Improves breathing.
A little break and a few stretches can go a long way to keeping good health.
It takes only about "5 minutes" to do these exercises in all.
Take a 5 minutes break and have a good stretch!
Namaste!