Stretches between work
Stretching is an integral part of our body’s daily activities. This act is not restricted to only gymnasts or athletes but can be performed by everyone.
The activity of stretching helps keep the muscles flexible and strong. This flexibility is required for us to maintain range of motions in our muscles. Without that our muscles are more prone to damage and injury. With regular stretching the risk of any such muscle injury reduces greatly.
If you sit on a chair all day you might find your hamstrings feeling stiff. When you try to work out now or try to do a demanding physical task, it might feel difficult and strenuous. This is where regular stretching helps. It reduces the muscle inertia and helps you get back to physical work without any such muscle problems. Also the reduced risk of muscle damage or injury certainly helps.
Why is Stretching between work important and what are it’s benefits?
If you stretch regularly, it helps keep your muscles healthy and flexible. Healthy muscles also helps you with balancing yourself when you need it the most.
There are also multiple other benefits of stretching at work such as:
- Reduced Fatigue.
- Increases Muscle Coordination and Balance.
- Improved posture
- Improved flexibility and many more…
Simple and quick office stretches to boost efficiency!!!
For any regular salary man, the entire day is filled with the act of sitting down on a desk for 8 hours atleast. This is then accompanied with other small physical acts such as driving a car, climbing up the stairs, walking towards the car, etc.
This limited physical activity comes with serious risks also. And this risk should be avoided as much as possible. So in order to reduce this risk as much as possible, it is advised that you dedicate approximately 15 minutes of your daily routine to stretching. These stretches are simple, easy and would certainly give you an energetic boost and improved productivity which would help you with your other tasks throughout the day.
Some stretching exercises:
Chest stretch exercise:
Be seated or standing, take the arms behind you and lace your fingers together. Straighten the arms and gently lift your hands up a few inches until you feel a stretch in your chest. Hold in this position for 10 to 30 seconds.
Shoulder Shrugging exercise:
In a sitting or standing position, lift the shoulders up towards the ears. Hold in this position for 1 to 2 seconds and roll them back. Repeat the same 8-10 times.
Then, stretch the arms straight out and rotate the hands so that the palms face away from each other. Cross the arms so that the palms are pressed together.
Don’t collapse. Hold the stretch for 30 seconds. If you don’t want to twist the arms, simply lace the fingers together.
Get to a seated or standing position and stretch your arms towards the ceiling. Stretch them as high as you can and bring them back down. Repeat the same 8-10 times.
Get to a seated or standing position, stretch the right arm out and turn the hand down with fingers pointing to the floor. Pull the fingers gently towards you using the left hand, feeling a stretch in the forearm. Hold on for 10-30 seconds and repeat the same with the other hand.
Get to a seated or standing position with the feel on the floor and contract the abs and gently rotate the torso towards the right. Only twist as far as you can while keeping the back straight. Hold in this position for 10 to 30 seconds and repeat on the other side.
Inner Thigh Stretch
While in a seating position, spread the legs wide with toes out and lean forward with the elbows on the thighs. Keep the back straight. Gently press forward while using the elbows to push the thighs out until you feel a stretch in the inner thighs. Hold for 10 to 30 seconds and repeat as many times as you like.