Easy Exercises Right From Your Desk to Ease Aches and Pain

According to the latest reports, the general aches and pains have become increasingly more common among the people over the last two years. The pandemic is the most common reason behind it as because of the lockdown many people have to constantly work from home. The main problem with working from home is the non-ergonomic environment as it leads to all the major problems in the body. Probably why the number of patients visiting physiotherapy clinic in Mumbai has also increased since the relief in lockdown. 

If you think what's the problem with working from home then you are on the right track because that's the same question that popped in my mind. So, I asked the same question to an experienced physiotherapist in Mumbai and got to know the following, "WFH has reduced the number of steps and commuting among the people. Since they are only a few steps away from the bedroom and to their home, people are registering a few hundred steps only and that has led to aches and pains in some dedicated parts of the body." Continuing the discussion, she said that around 90% of the people that seek help for postural aches and pains are sedentary office workers. But as you and I both know, that our office work is inevitable but problems like tightness, joint stiffness, aches and pains are not. So, here we are sharing some simple exercises shared by the experts that will take only 5 seconds but keep you healthy doesn't matter where you are working from. 

Sitting Toe Touches

It's super simple. Sitting on your desk chair, start with your hands on both thighs and slowly bend down till where you can bend. Trail your hands down the inside your legs reaching the floor. Now hold for five seconds and then slowly bring yourself up. It stretches the lower back, hip joint and your spine. All the crucial elements. 

Sitting Chair Rotations

Another simple yet effective exercise right from the physiotherapist in Mumbai. It starts with you sitting upright on your chair. Keep your hands interlocked resting on your neck. From here, keep a long straight spine, rotate from your spine and try to reach 45 degrees on both sides. It helps kill thoracic spine stiffness which is the area of the spine in the mid part of the back. 

Seated spine extension

If you do not want to visit a physiotherapy clinic in Mumbai then this is a super important exercise that you need to perform. Sitting on your desk chair, place your hands interlocked behind your head with your arms right next to your ears. Now lean back and extend your torso over the back of the chair, completing slow repetitions bending back and forth. If you are among the people who spend a lot of time sitting then seated spine extension will help you mobilise the spine into extension. 

Endnotes

These are the top three simple yet super effective exercises that every working person should add in their lifestyle. We are sure it will help you a lot and keep you away from any future problems. Moreover, lunchtime walking or walking down the stairs or participating in any sports daily is also helpful. We hope you will find this information useful.