Joint pain is the most prominent occupational problems which is increasingly becoming very common owing to the changing work pattern. We often do not realize that our continuous 8 hour sitting job results in the deterioration of the joint health. Prolonged hours of sitting or sedentary activity is not good for back health and may cause muscle fatigue since the back and abdominal muscles have to work really hard to maintain the body in a single position for prolonged periods. Added to this the joints involved are knees, hips and intervetebral joints have to remain stationary or in a bad posture for long hours.
“If you want to stay mobile and flexible, doing easy stretching exercises will improve the
quality of your life............”
OFFICE EXERCISES TO BE PRACTICED AT WORK STATION
Palming: While seated, brace your elbows on the desk and close to the desk edge . Let your weight fall forward and slowly cup your hands over your eyes. Now close your eyes and inhale slowly through nose and hold this position for 4 seconds. Release your breath and relax. Repeat.
Eye Movements: Close your eyes. Now open the same and slowly and gently move eyes up to the ceiling, then towards the floor, repeat this 10 times. Now slowly and gently move eyes to the left and then slowly to the right. Repeat 10 times.
Focus Change: Hold one of your fingers a few inches away from the eye. Now focus on the finger and slowly move the finger away and hold the distant position while focusing your eyes on the finger, then slowly bring the finger back to within a few inches of the eye.
Eye Comfort: Blink your eyes frequently, say about 10 times every half an hour and try exposing your eyes to early morning sunlight and to greenery
Deep Breathing: While standing, place one hand on the abdomen and one on the chest, inhale slowly through the nose, hold for 2-4 seconds, then exhale slowly through mouth
Foot Rotation: While sitting, slowly rotate each foot from the ankle in one direction and then in opposite direction.
Neck Stretch: Sit or stand with one arm at side. Draw your belly button in so you’re sitting or standing with optimal posture. Use other hand to gently guide ear to shoulder until you feel a gentle stretch down, up, and on the sides of your neck. Hold for 20 seconds. Gently guide your head back to upright position. Repeat on opposite side
“Always talk with your doctor before starting an exercise program”
MAINTAIN A DAILY FITNESS ROUTINE
Goal | Time (Min.) | Activity |
Warm up | 5-10mins | Brisk Walk |
Aerobic Exercise | 15-30mins | Choose one: Cycling, Jump rope, Hike |
Cool down | 5-10mins | Slow walk, Breathing Exercises |
Flexibility | 10-15mins | Yoga or Stretching |
Strength Training | 10-20mins | Choose one: Lift dumbbells, Do body weight exercises, Crunches on the fitness b |
Compiled by: Rudra Narayan Ray (dr.rudra.ray@gmail.com)