5 Simple Quick-Fix Chair Exercises That Can Sort Out Niggles, If You Have A Desk Job
From seated twists to toe raises to leg lifts to side bends; these moves can fix any issue related to prolonged sitting.
Whether you sit in front of a computer all day or are seated on your desk chair the whole day, your posture is bound to take a toll on your body. Being conscious about it cannot ease the strain on your back, neck and shoulders. Even an hour of exercise during the day may not be able to rectify the stress you place on it.
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Seated cat and cow pose
This is especially for those who suffer from lower back ache. The best part? You don¡¯t have to on all fours to do it.
How to:
Start by sitting on the edge of the chair and ensure your feet are flat on the floor and place your hands on your knees. As you inhale, lift your chest and stick your hips out behind you so that there is a curve in your spine.
Next, look towards the ceiling, broaden your shoulders and squeeze shoulder blades together. When you exhale, start rounding your chest, pull your navel towards you and curl your tailbone while gently dropping your head towards your chest. Repeat this about 10 to 15 times.
Twist your torso
This exercise allows your upper body to release tension and barely takes any time.
How to:
Cross your right leg over the left and place your opposite elbow on the top of the thigh, close to the knee but not on it. Make sure your back is erect and slowly twist it so that you can look over your shoulder. Remember to take deep breaths while twisting.
Hold the pose for 15 seconds and repeat it on the other side.
Toe raises
Want to tone your calves while you¡¯re busy brainstorming for that presentation? Try some toe raises.
How to:
Stand behind your chair and put your hands on the top of the back of the chair. Make sure your shoulders are tucked in and slowly stand on your toes.
Consciously squeeze your legs and buttocks so that they become hard and hold on for 10 seconds. Repeat the exercise 10 to 15 times.
Leg lifts
Apart from working your legs, this exercise is great for your lower abdominal muscles as well.
How to:
Sit straight in your chair and hold the sides so that your arms are straight. Make sure your legs are well rested, with your feet firmly in front of you. Slowly raise the right leg in front of you and start pointing and flexing your toes. Do this about 10 times.
Lower your leg and repeat the same pattern with the other leg. Complete at least five sets.
Side bends
This will stretch your sides and shoulders and ease the stress in your neck.
How to:
Sit straight and place your feet slightly apart. Place your right palm near your left ankle and twist your torso so that you are looking towards the ceiling.
Hold the pose for 10 seconds and repeat it on the other side. Five to seven sets are enough to open up your shoulders and sides.
