7 Types Of Easy Office Chair Exercises To Relieve Tension

Full Body Office Chair Exercises

Hey

Do You Know?

We’re Making Same Big Mistakes Everyday,

How?

Answer Is “By Sitting On Desk or Office Chair For Prolonged Time .”

Not Only Mine,

But Also,

One of WebMd Article said that Prolonged sitting has Below mentioned Negative Impacts;

• It Brings Heart disease.
• Increase rate of dementia.
• It can shorten your life.
• Increase risk of Diabetes.
• You Could get DVT(Deep Vein Thrombosis)
• Increased Anxiety
• Weight Gain
• Danger for Back
• Long sitting for long years May Weekend Bones( Not able to do everyday tasks Like bathing, Toilet, Move around etc.)
• Increase Risk of Cancer

But

In Today’s Fast Paced World, This is One of Necessity of our Lifestyle.

So,

So, the Answer is,

How to Cope With this Fatalistic Reality of Life?

These 7 Office Chair Exercises.

Not Only Mine but,

One of Study Conducted in chemical Company Shows that Reduction in more than 50% of Sick leaves after Implementation of Workplace Exercise Routine. [Mentioned In National Library Of Medicine]

So Let’s,

Start Workplace Exercise Sessions & Put Full Stop To This Dangerous Lifestyle without Avoiding your Job.

Different Office Chair workout

This List Of Exercises will Give You Full Body Exercise.

We’re Giving you 3-4 types of Exercise for Every Part of your body.

You Can Follow any of them, it is Up to You Right?

Let’s Get List First,

1. Eye Exercise
2. Neck Exercise
3. Shoulder Exercise
4. Arm Exercise
5. Wrist Exercise
6. Core Strength Exercise
7. Waist Exercise
8. Hamstrings Exercise
9. Leg Exercises
10. Foot Exercise
11. Toe Exercise

Definitely,

You Can Rely on Us,

Because Every Exercise mentioned in this article Are Superb, Effective And Easy To do at Workplace.

1. Eye Exercise

The eye is one of the most affected Parts of the body by sitting and working on computers.

That’s, Why i have put them first on the list.

• 1. Reason for Eye strain:

One Study Published in the American Academy Of Ophthalmology said that Normally, human’s eyes blink 15 times per Minute. When we sit in front of computer and mobile, it is reduce to 5 to 7 times Per Minutes.

Eye Blinking is One of the way of eyes to get the moisture on the surface.

• 2. Starring At Computer

Staring at a computer screen for too long can strain, Causing Discomfort & pain.

That’s why taking care of your eyes is so important.

Here we Mentioned Easy and Useful Eye Exercise to do at Workplace.

1. Eye Blinking

Eye Blinking is great way to reduce eye Strain, it increases misture in Eyes.

Best Way to Do Eye Blinking Exercise Is;

Step No.1:- Just Close Your Eyes.

Step No.2:- Pause for 3 Second.

Step no.3:- Squeeze Eyelid Gently and slowly.

Step No.4:- Open Eyes.

☆ Note:- Repeat This Exercise 10 Times.

This Exercise Mentioned In Sillicon Valley Eye Physician Website.

2. 20-20-20 Rule

This Rule Said That After 20 Minutes of starring at Computer and mobile screen, Look at 20 feet Away Objects for 20 Seconds. [Mentioned in Canadian Association Of Optometrist]

3. Focusing On Finger

Place one Finger Close to your Nose Tip.

Keep Your Other finger at Arms length.

Now,

Focus On First finger, i.e., Close to your Nose Tip for 5-6 Seconds.

Change your Eyes Focus to Far finger for 10 seconds.

Repeat This Exercise For 10 Times.

4. Eye Moving

Eye Moving exercise can relieve your eye muscles amd increase blood circulation.

To Do This,

1. You Can Move your eyes In circular Motion by Keeping your head static position. Repeat This for 10 Times.
2. Imagine large number 8 away from 10 feet of you, Follow path Of 8 number.
3. Move Your eyes Diagonally.

5. Eye Massage

This is great way to Increase blood Circulation and to Relaxed your Eyes.

• Gently Massage your eyes in Circular Motion.

• Change The direction and Continue Massage in circular motion.

• Repeat This Exercise For 10 Times.

So,

2. Neck Exercise

Working on Computers Can cause Neck Stiffness And Discomfort.

Here Are some Neck exercises you can try to maintain neck flexibility And Relieve tension at office chair.

1. Side Neck Stretch

Side Neck Stretch can be helpful to relieve tension in side muscles and improves blood circulation.

To do This,

1. Sit Up straight.
2. Tilt your Head to your right Ear Comfortably.
3. Hold The position for 30 seconds.
4. Now, Back to initial Position.
5. Then, Tilt your head to Your left ear, slowly.
6. Hold For 30 seconds.
7. Back to Initial position.
8. Repeat This Exercise 10 Times.

2. Neck Rotation

Neck Rotation can Improve Range of Motion, Flexibility and Help to reduce Stiffness.

To Do This Exercise,

1. Sit up straight.
2. Now Turn Your Head Towards left side By seeing your side.
3. Hold For 15 seconds .
4. Now Turn your head upward direction.
5. Hold for 15 Seconds.
6. Then Turn your head Towards Right Side.
7. Hold for 15 Seconds.
8. Last, Turn your head to downward.
9. Hold for 15 seconds.
10. Do This Exercise For 3 times

Note:- If you don’t want to hold each position Then increase number of rotation from 5 to 7.

3. Slide Forward / Backward

It is useful for neck flexibility and help to relieve neck muscles.

To do this Exercise,

1. Stand up Straight.
2. Now, Move your Neck win chin in forward direction. Imagine you are touching something with your nose tip.
3. Hold potion upto 10-15 seconds.
4. Now back to original Position. Rest for 5 second.
5. Move Your Neck to backward position. Try to touch chin to your neck.
6. Hold For 10-15 seconds.
7. Now, Return back to original Position.
8. Do This Exercise for 5 times.

4. Move Upwards/Downward

This Movement stretching front and backside of muscle.

To Do This Exercise,

1. Stand Straight.
2. Slowly Lower your chin toward Downward.
3. hold the position for 10-15 seconds.
4. Now move your Head towards ceiling.
5. Hold the position for 10-15.
6. Repeat the exercise for 3-4 Times.

So,

3. Shoulder Exercise

Spending time On computer for long hour can Hurt your Shoulder.

Here, We mentioned Shoulder Exercise you can do at your office desk to relieve Tension and improve flexibility.

1. Shoulder Rolls

Relieve tension and discomfort in shoulders and Neck also.

To Do This Exercise,

• Sit up Straight.
• Roll your shoulder in forward direction for 10 times.
• Now, Rest for 5-10 seconds.
• Roll again your shoulders in backward direction for 10 times.
• Rest For 5-10 seconds.
• Repeat this exercise for 3 times.

2. Seated Side Arm Rise

This will be great Exercises To Relieve Tension and Improve Strength of shoulder.

To Do This Exercise,

• Sit Up straight.
• Extend your both arms, Apart from body and at height of shoulder.
• Make sure your palm Facing upward direction.
• Hold the position For 20-30 seconds.
• Now, down your arms, relaxed fro 5-7 seconds.
• Repeat this exercise for 5 times.

Note:- If you have Any weight to put on your palms then it’ll be great. (Weight such as water bottle, Paper weight Etc.)

3. Seated Front Arm Rise

This Exercise is same as above Exercise but there’s slight difference mentioned below.

To Do this Exercise,

• Sit up straight.
• Now, Extend your arms in front of your at height of shoulder.
• If You have water bottles just hang them in your palms.
• Hold the position for 30 seconds.
• Now, down your arms, relaxed fro 5-7 seconds.
• Repeat this exercise for 5 times.

So,

4. Arm Exercise

Arm Exercise is Great to work with, specially if you working long hours on computer screen or doing any corporate job.

Here, We mention great Arm Exercise to do at your workplace.

1. Arm Circles

This is simple arm Exercise to do at Your office chair or workplace.

To Do This Exercise,

• Sit up straight
• Extend Your Arms, away from your body.
• Start to make Small circle.
• Now, Gradually Increase The Size of the Circles.
• Perform 10 Circles.
• Rest for 20-25 seconds.
• Reverse The Direction.
• Repeat 10 Circles.
• Do this exercise For 3-5 Times.

2. Arm Rotation

Arm Rotation is the Great solution to make your arm muscles relaxed.

To Do This Exercise,

• Sit up Straight.
• Extend Your Arms, away from your body.
• Now, Close your finger and Thumbs.
• Now, Start making circular movements with your arms at shoulder height.
• Keep your arms straight and rotate them on the same axis.
• Continue this motion until you feel comfortable on same side.
• As you reach your limit with the circular movements, simply reverse the direction.
• Repeat this exercise for 10 times.

3. Front Arm Rises

• Sit up straight with your feet flat on the floor.
• Rise your arms Till it reached height of your shoulder.
• Hold the position for 15 seconds.
• Now, Again rises above the head.
• Hold the position for 15 seconds.
• Down Your arms At Shoulder height.
• Hold the position for 15 seconds.
• Lower your Arms.
• Rest For 15 seconds.
• Repeat This Exercise for 3-5 times.

4. Touching Both Elbows

This Exercise is great to Stretch your shoulders, arms and fingers.

To Do This Exercise,

• Sit up straight.
• Interlace your finger tightly over the back side of Neck(Is called Nape.)
• Now, try to touch both elbows together in front of your face.
• Hold the position for 30 seconds.
• Repeat the exercise for 3-5 times.

So,

5. Wrist Exercise

Spending hours On computer or doing corporate jobs can increase risk of conditions like Carpal Tunnel Syndrome, Tendonitis, and other repetitive strain injuries in long time.

Here is the Solution,

1. Wrist Circles

This is most effective Solution to Relaxed your wrist muscles, Increased motion, and To improve Wrist Health.

To do this,

• Sit Comfortably.
• Extend your arms amd close Your fingers. (Making Fistiness)
• Now, start rotating your wrist in a forward direction for 15-20 times.
• Rest For 5 seconds.
• Now, Start rotation in Reverse direction, for 15-20 times.
• Repeat this exercise for 2-3 Times.

2. Side to Side Movement

This Exercise helps to increase range of motion and flexibility.

To do this,

• Sit up straight.
• Extend your arms in front of you with your closed fingers (making Fistiness).
• Now, move your Fistiness from left to right and right to left side.
• Do this exercise for 20 seconds.
• Repeat this exercise for 3-5 Times.

3. Front Back Movement

This Is same exercise as mentioned above.

To do this exercise,

• Sit up straight.
• Extend your arms in front of you with your closed fingers (making Fistiness).
• Now, move your Fistiness from front to back and right to left side.
• Do this exercise for 20 seconds.
• Repeat this exercise for 3-5 Times.

4. Prayer Pose Stretch

To do this Exercise,

• Stand in Prayer Position.
• Now, Gently pressing your palms together with fingertips pointing up, just below your chin.
• Now, Lower your fingers until you feel a stretch along the insides of your arms.
• Slowly Allow your palms to separate, while keeping your fingers together.
• Hold this position for 15-20 seconds.
• Repeat two to three times.

So,

6. Core Exercise

During Long time Working on computers, it is possible to Have a Back Pain in the future.

This List of Exercise prevents this back pain And other injuries caused by long hours spent on Computers or at workplace or office chair.

1. Seated Warrior Core Crunch

This is great Exercise, to relax your core muscle and help to alleviate back pain.

To do this,

• Sit on the edge of your chair with your feet flat on the floor.
• Sit up straight with your back slightly arched.
• Now, Extend left leg in front of you at the height of Your pelvic.
• Extend your both arms over the head, like you try to reaching to ceiling fan.
• Now, Try to touch your chest by bringing extended leg.
• Same time, Slowly Lower your left arm towards the leg.
• Now, back to returned position.
• Try with another leg and Arms.
• Repeat this exercise for 5 times on each side.

2. Seated Russian Twists

This Exercise is great for Strengthen your core muscles and help to relax your back.

To do this Exercise,

• Seat on the Edge of the Chair.
• Make sure to have proper balance with feet flat on the floor.
• Rotate Torso, to the left side.
• Hold the position for 5 seconds
• Return back to original Position.
• Rest for 2 seconds
• Rotate torso to the right.
• Hold for 5 seconds
• Repeat this exercise for 5-10 Times.

3. Seated Knee Lift

To do this exercise,

• Sit up straight in your chair with your feet flat on the floor.
• Now, keeping your back lift one knee as close as possible to chest.
• Hold the position for 20-25 seconds.
• Lower Your leg on the floor.
• Again Lift another knee as close as possible to chest.
• Hold the position for 20-25 seconds.
• Lower the leg on the floor.
• Repea The exercise for 10 times.

So,

7. Leg Exercise

Here is the Leg exercises that can relieve tension in leg due to Prolonged period of office work.

1. Seated Thigh tightening

Due to long hours of office work you can feel like your thighs becomes stiff.

How to To do,

• Seated comfortably with flat feet on the floor.
• Just Tighten your Thigh.
• Hold this Contraction for 10-15 seconds.
• Repeat this exercise for 10 time.

This will help to engage your thigh muscles and glute muscles.

2. Seated knee To Chest

Step-by-Step Guide to do this,

• Seated at the edge of the Chair.
• Lift one knee towards your Chest, you can use your hands to do this.
• hold the position for 30 seconds.
• Lower Your knee, rest for 5-10 seconds.
• Repeat this Exercise for 3-5 Times.

3. Paddling

The Imaginary Paddling Exercise is an excellent way to keep your legs active and your core engaged without needing any equipment.

Steps to do,

• sit comfortably on seat, grip the sides of your chair for stability.
• Now, you have to Imagine you’re cycling in the air while seated.
• Lift both legs, and start liek you paddling your bicycle.
• start slow and gradually increase the speed of your padding till you feel comfortable.
• Continue for 30-40 seconds.
• Rest for 10-15 seconds.
• Repeat exercise for 3 times.

4. Chair Height Leg Lift

This is Simple exercises can help to strengthen leg muscles and improve blood circulation in lower body.

Steps to Do:-

• Sit up straight in your chair with your feet flat on the floor.
• Slowly lift both legs together, extending them out straight until they are at the height of your desk or the seat of your chair.
• Hold the position for 20-25 seconds.
• Repeat This exercise for 3-5 Times.

So,

8. Extra Exercise

● Foot Exercise

1. Foot Rotation

To do this exercise,

• Sit up Straight and flat foot on floor.
• Now, You have to lift one or both Foot off the floor.
• Then, Circulate both foot In clockwise direction.
• Continue the motion for 30 seconds.
• Lower down the foot.
• Rest for 5-10 seconds.
• Repeat this exercise for 3-5 Times.

Note:- Manage speed of circulation, don’t go over.

2. Finger movement

This Simple exercise you can do by following steps.

• Lift one leg Off the floor.
• Now, Move your leg fingers and toes forward and backward within limit.
• Do this for 30 seconds.
• Repeat this exercise for other leg fingers.
• Repeat this Exercise for 3-5 times.

3. Toe And Heel Raises

This is great Exercise for Stretching your leg muscles, toe and finger movements.

Here’s is Step,

• Sit comfortably on the chair.
• Now, Raise your toe in upward direction while keeping your Heel on the floor fee, ensure to feel contraction in heel
• Back to original Position.
• Now, Raise your heel, whipe keeping your toe on the floor.
• Feel stretch in toe.
• Do this Exercise for 10-15 times in One foot.

So,

Note:- It’s not necessary to do all the exercises at your workplace.

Finding the exercises that suit you best and adjusting the repetitions according to your schedule will be more beneficial.

Conclusion

Incorporating This different but easy chair exercises at your office can help to alleviate negative effects due to Prolonged hour of sitting.

Don’t let the demands of your job take a traffic toll on your health — make these exercises a regular part of your office routine.

This is not only help to relaxed but also increasing productivity and energy to do job.

Share your experience with us in the comments below and let us know which exercises work best for you!

Thank you…

Foraj_Health_Creation

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