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Deskercise Routine Stretches for Office Workers
Hello, guys, the ultimate deskercise routine stretches for the office work, Related Disorders, arent? Just limited to heavy manufacturing or Construction, they can occur in all types of Industries and work environments, including office spaces. Staying in one position, while doing repetitive motions, is typical of a desk job. An analysis of job industry Trends over the past 50 years revealed that at least eight in ten American workers are desk potatoes.
The habits we build at our desk, especially while sitting, can contribute to discomfort and health issues including neck and shoulder pain, obesity, musculoskeletal disorders stress, lower back pain, carpal tunnel. According to the Mayo Clinic more than four hours a day of screen. Time can increase your risk of death by any cause by 50 percent theres, also a 125 percent risk for cardiovascular disease.
Moving or Stretching is a Buildable Habit
The good news is that moving or stretching is a buildable habit. For starters, you can set a timer to remind you to take a quick, walk or stretch if youre pressed for time. There are even certain stretches you can do at your desk remember to breathe normally throughout the stretches and never hold your breath with each stretch. You may find yourself more flexible, dont go further than is comfortable.
Tricep Stretches
Tricep stretches raise your arm and bend it so that your hand reaches toward the opposite side. Use your other hand and pull the elbow towards your head hold for 20 to 30 seconds.
Overhead Reach or Latissimus Stretch
Extend each arm overhead and reach to the opposite side. Hold for 10 to 30 seconds, then repeat on the other side.
Upper Body and Arm Stretch
Clasp hands together above the head with palms facing outward and push your arms up. Stretching upward, hold the pose for 20 to 30 seconds.
Shoulder or Pectoralis Stretch
Clasp hands behind your back and push the chest outward, raising the chin. Hold the pose for 10 to 30 seconds.
Forward Stretch
This stretch is also known as the rhomboid upper or upper back stretch. Clasp your hands in front of you and lower your head in line with your arms. Press forward and hold for 10 to 30 seconds.
Torso Stretch or Trunk Rotation
Keep your feet firmly on the ground facing forward and twist your upper body in the direction of the arm that is resting on the back of your chair. Hold pose for 10 to 30 seconds. Repeat on other side.
Hip and Knee Flexion Stretch
Hug one knee at a time, pulling it towards your chest. Hold the pose for 10 to 30 seconds, then alternate.
Hamstring Stretch
Remaining seated, extend one leg outward and reach toward your toes. Hold for 10 to 30 seconds.
Shoulder Shrug
Raise both shoulders at once up toward the ears, then drop them and repeat 10 times each direction.
Neck Stretches
Relax and lean your head forward, slowly. Roll toward one side and hold for 10 seconds, then repeat on other side. Relax again and lift your chin back to starting position.
Stretching Your Upper Traps
Stretching your upper traps is an important part of maintaining a healthy body. To do this, gently pull your head toward each shoulder until a light stretch is felt, and hold the pose for 10 to 15 seconds. Alternate sides once.
Other Ways to Get Moving
There are other ways to get moving as well. Consider getting a flexible standing desk, so you can change your position throughout the day. During quick meetings, take a few walking laps. Get up from your seat every hour and walk around the office. Ask your manager or human resources department about ergonomic furniture.
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