Aches and pains are constant friends of long-term computer or laptop users. Working on a laptop or desktop for too long can cause lower back pain, shoulder stiffness, neck aches, and wrist pain. But exercises can readily solve these issues. But what if you only have time for exercise? These workouts are so simple that you may do them during your office breaks. We have some workouts and cures to help you get rid of those aches and pains.
Workplace exercises
Exercise is the key to resolving pain and aches caused by long-term posture work. Here are some of the finest stretches and exercises you can do at your desk to relieve these aches. You can practice these exercises while seated on your chair during your short breaks.
Shrugs Shoulders
Bring your shoulders up to your ears and hold the position for 3 to 5 seconds. a. Then release and repeat for a minimum of three times to relieve tension in your shoulders and neck muscles. This exercise aids in the strengthening of the shoulders and neck, as well as the reduction of neck and muscle strain.
Chin Tucks
Bring your chin back towards your face when you are seated at your computer. You must ensure that your chin does not drop to the bottom of the chest and that your head does not move either. Hold for three breaths and then repeat 15 times twice a day for the rest of the day. It keeps your neck from becoming sore.
Spiral Rotation
While remaining sat in your chair, cross your arms over your chest and hold the backs of your shoulders. Now, rotate your upper body from left to right and vice versa as far as it is comfortable for you to do so. It will help to loosen up the tension in your lower back and spinal column.
Wrist Extensor
When your arms and wrists become fatigued from typing, use this exercise to relieve the strain. Bring one arm in front of your body so that the palm of the arm is facing the ground (see illustration). With the other hand, pull back the fingers and the palm of this outstretched arm a little bit. Continue to hold the position for 3 seconds, and then press the fingers and palm of your hand together towards your body. Continue with the other arm for 3 seconds and then repeat with the other arm.
Back Extension
Lie down with your feet together if you are experiencing lower backache. In order to do this, place both palms into the lower back area and lean back over your palms. It aids in the stretching of your lower back and the alleviation of back pain and discomfort.
Squeezed Shoulder Blades
You should complete this exercise in short bursts while still sitting comfortably in your chair. Squeeze your shoulder blades together and clasp your hands together at the joint of your head or lower back and neck, depending on your preference. Hold this position for 5 to 6 seconds, then take a deep inhale and exhale to complete the movement. It relieves tension in the shoulder, upper back, and neck at the same time.
Rotate the neck
You can use this exercise to relieve the soreness in your neck because it is one of the simplest and most effective exercises available. Simply maintain a straight neck while turning your head gently from left to right and right to left. It helps to stretch the muscles on the exterior of your neck, which might relieve you of severe neck discomfort.
Stretches
Stretches are a fairly simple and effective method of releasing tight muscles and aches in the body. In order to avoid any kind of discomfort in the affected areas, perform triceps stretch, upper back stretch, hamstring stretch, neck stretch, and wrist stretch regularly.
Support low back
The low back is one of the most vulnerable locations during a work-from-home routine. Make a log-like shape out of towels or other clothing and arrange it horizontally on the chair where your low back sits. It will help you sit up straighter and improve your posture while you’re doing it.
Change the time
Your muscles will become tense and sore if you don’t move about much and work in the same position for long periods of time. Do the exercises once an hour to give your body a chance to rest and recharge.
If you’ve been suffering from back and muscle pain as a result of sitting at a desk for an extended period of time, follow these simple instructions. It will not only alleviate your discomfort but will also boost your productivity at work.