The BEST 5-min workout in office!

CA.Rakesh Kataria (CA ) (291 Points)

17 June 2010  

OUCH! Your wrists hurt, your computer screen appears fuzzy and the muscles in your neck and shoulders are all knotted up.

Do you work long sedentary hours in front of a computer with absolutely no time to exercise? Don't fret.

Ease those eyes

Even a short period of strained reading can hurt the eyes. So try to read with relaxed awareness and good posture.

  • Walk bare feet on grass, sand or bare earth either early morning or around sunset. This helps relax the reflex connections between the soles and visual areas of brain.

     
  • Stand with your feet slightly apart in a wide open space. Shift your body weight onto one side. Then raise the opposite heel off the ground, swinging it back and forth for a few minutes. Look straight ahead and allow your eyes to relax.
Splash cold water onto your eyes to stimulate blood supply and generally tone up the eyes.

Another way to relax your eyes is through palming.

  • Sit quietly with your eyes closed.
     
  • Rub your palms vigorously until they become hot.
     
  • Then place them over your eyelids without any undue pressure.

Feel the warmth and energy transmitted from your palms onto your eyes. Gradually, your eye muscles will start to relax. Repeat this at least thrice.

Sit with your eyes open. Then blink them quickly for about 10 times. Now close your eyes and relax for 20 seconds.

Repeat this procedure five times.

Flex Your Neck

Set 1

  • Sit in the base position or on a chair in a relaxed way.
     
  • Relax your shoulders.
     
  • Slowly tilt your head forward and try to touch your chin to your chest.
     
  • Then slowly move your head back as far as comfortable. Do not strain.

Try to feel the stretch in your neck front. Practice this 10 times.

Set 2

  • Sit in relaxed way on chair or base position.
     
  • Relax your shoulders.
     
  • Slowly tilt your head to the right and try to touch the right ear to right shoulder without turning your head or raising your shoulder.
     
  • Repeat this on the left side. Practice 10 rounds, alternating between sides.

Set 3

  • Keep your head upright and eyes closed.
     
  • Gently turn your head to the right so that the chin is in line with shoulders. Feel the tension release from your neck.
     
  • Next, slowly turn your head to the left as far as comfortable.

Do not strain. Practice this 10 times.

Roll those Wrists

Set 1

  • Sit comfortably with your hand stretched out.
     
  • Bend your hands backward from your wrist like when you press down against a wall. Your fingers should point towards the ceiling.
     
  • Then bend your hands forward from the wrists so that the fingers point towards the floor.
Remember to keep your elbows straight throughout.

Set 2

  • Sit comfortably.
     
  • Make a fist with your right hand with the thumb inside.
     
  • Slowly rotate the fist about the wrist ensuring that the palms face downward, arms and elbow straight.

Clench Your Hands

  • Stretch your arms straight out in front of your body at shoulder level.
     
  • With your palms facing downward, stretch your fingers as wide as possible.
     
  • Then close your fingers to make a tight fist with your thumbs inside. Repeat this 10 times.

 

 

Shape Those Shoulders

  • Sit comfortably.
     
  • Place your right hand on the right shoulder and the left on the left.
     
  • Rotate your elbows simultaneously - 10 times clockwise and 10 anticlockwise.
     
  • Then repeat the same, one arm at a time.

 

Bend That Back

While Sitting:

  • Bend from the hip, so that your navel touching your thighs. Now try to touch your toe or calf muscles and twist sideways.
     
  • Place your palms against each other, at chest level. Now stretch your hands up.

While Standing:

  • Stretch both your hands up and bend sideways (first right and then left).
     
  • Stretch both your hands up and stand on your toes.

 

 

 

 

LIVE HEALTHY

CA.RAKESH KUMAR

CHANDIGARH