Make Your Day Healthy in Office

Your body is built for movement and when you're glued to a chair for long hours, you inevitably feel the effects. This position freezes the legs and restricts blood flow, causing stiffness and cramping in the lower body, especially the lower back.

If you are not moving into your job and work from desktop only, if you are working in call center or if you think tiresome life at office then you really need exercises. Yoga at office is best practice to be followed to energize your body.

Breathe deep. Sounds easy, doesn't it? But in offices all over the Triad, folks are holding their breath. They're waiting for the next round of layoffs, the next hiring freeze. They're not waiting to exhale - they're forgetting to exhale says Lynn Felder

Research Says…

People who lack control over their work have a 43% greater risk of dying prematurely than other employees. Studies link stress to ailments from heart disease to immune-system disorders. And new research from the University of Texas, Houston, suggests your job may even be killing you.

Generally You Do!!

You strained your back trying to replace the water cooler bottle, and the hours you spent hunched over your computer have left you with sore wrists and a stiff neck.

In office you pay concentration to how you feel throughout the day, and making a little bit of time here and there, every hour and minutes to stretch yourself in whatever way you need to.

Now Follow Yoga at Office!!

The meaning of the word Yoga is "union": the integration of physical, mental and spiritual energies that enhance health and well-being.

Yoga is among the oldest known systems of health practiced in the world today, and research into Yoga practices has had a strong impact on the fields of stress reduction, mind/body medicine and energy medicine. Let’s follow Yoga at our office premise, a series of simple but effective suggested positions to help stretch the wrists, neck, shoulders, back and legs.

There are basically kinds of exercises we can do to get rid of tiredness and unhealthiness.
Relaxation Exercise
Breathing Exercise
Breathing Exercise
Shoulder Exercise
Neck Exercise
Chest Exercise
Wrist Relief Exercise

Relaxation Exercise:

Your pain says that you are doing something in wrong way. So relax your body. Follow below steps.

1. If you're sitting in a chair, your heels should sit right underneath your knees, so that your knees and hips are bent at right angles.
2. Sit near the edge of your chair, and sit tall.
3. Lift your ribcage, and roll your shoulders back to open the chest.
4. Feel a slight arch to your low back, and keep your chin level.
5. Draw your belly button inward lightly, but not so much that your ribcage contracts downward.
6. Breathe smoothly; hold this position for a minimum of two minutes, all the while concentrating on relaxing your shoulders.
7. Try to take your mind off your work and absorb yourself fully in what you are doing. Always work gently.

Breathing Exercise:

1. You way of breathing will increase your awareness of what you are doing.
2. Few minutes of proper abdominal breathing can do much to interrupt your stress levels and help you relax. It will bring your body and mind into a harmony, breathe in deeply and when you exhale, stretch your arms and torso to the right.
3. Breathe in deeply again and on exhale, return to the middle. Breathe deeply, exhale, and stretch to the left. Breathe in deeply again and on exhale, return to the middle.

Shoulder Exercise:

1. Start off with shoulder movements. Circle your shoulders a few times, sensuously rolling them up, back and down.
2. Lift your shoulders up towards your ears as you inhale, then release the shoulders back down as you exhale. Let your arms and hands are floppy. Pull your back quite hard as if trying it get your shoulder blades to meet in the middle.
3. Repeat: lift and tense the muscles of the shoulders and neck as you inhale, then relax them completely as you exhale. Repeat at least 4-6 times.

Neck Exercise:

1. Be sure the rest of your body is still sitting or standing tall in neutral posture; the only area that is bent is your neck. Look forward and then up towards the ceiling.
2. Tip your head gently backwards, bring your head up and gently bend it forward, aiming your chin towards the notch in your throat.
3. Return upright to neutral posture, and then lower your right ear down towards your right shoulder.
4. Hold through at least 2-3 breaths, and relax the left side of your neck thoroughly.
5. Return upright and repeat on the other side. Turn your chin and exhale as you slowly lower your head towards your knee.
6. Face over your right knee. You will feel a stretch your left shoulder blade and the base of your skull on the left.

Chest Exercise:

1. Stand up tall in neutral posture, and gently squeeze your shoulder blades towards the center of your back as though trying to squeeze a pencil.
2. Try to relax your neck, shoulders, and chest as you perform this. Check to make sure that your right armpit-chest area is lifted.

Wrist Relief Exercise:

1. Start by rotating your hands in a circular motion to increase blood flow to the wrists. place the right thumb in the crease between the thumb and forefinger of the left hand.
2. Press the right thumb gently down toward the forearm with the left hand, until you feel a good stretch in the top wrist.
3. Interlock your fingers with your other hand and pull your fingers back gently to provide a stretch to your wrist. Interlock your fingers with your other hand and pull your fingers back gently to provide a stretch to your wrist.

Word From Last Para!!

"When you are healthy, your body, your mind and your emotions are in balance."
– Dr. Korel.

Source and Further Readings
1. Yoga in the Office: A quick and effective stretch By Evamarie Pilipuf
2. Yoga for desk jockeys-Jennifer Barrett
3. Upward Mobility-Julie Friedeberger