Quick Workplace Exercises and Relaxation Techniques
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.
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 these deep breathing exercises for 15-30 seconds.
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.
Deep Breathing: While standing, place one hand on the abdomen and one on the chest, inhale slowly through the nose, and hold for 2 to 4 seconds and then exhale slowly through the mouth.
Neck Stretch: Tilt head to one side (as though moving the ear towards shoulder) and hold for 15 seconds. Now relax and repeat on other side
Diagonal Neck Stretch: Turn head slightly diagonally and look down. Hold for 15 seconds. Then relax and repeat 10 times on each side.
Shoulder Shrug: Slowly bring your shoulders as while shrugging and hold for 5 seconds. Rotate shoulders back and down.
Foot Rotation:While sitting, slowly rotate each foot from the ankle in one direction and then in opposite direction.
Wrist stretching: Hold your arm straight out in front of you, pull your hand backwards with the other hand, then pull it downwards and hold for 20 seconds. Relax and repeat the same 10 times for each wrist.
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Dr. Shivani Nayar. (2018, July 24). Quick Workplace Exercises and Relaxation Techniques. Medindia. Retrieved on May 17, 2022 from https://www.medindia.net/patients/lifestyleandwellness/back-pain-at-workplace-prevention-and-exercises-relaxation-techniques.htm.
Dr. Shivani Nayar. "Quick Workplace Exercises and Relaxation Techniques". Medindia. May 17, 2022. <https://www.medindia.net/patients/lifestyleandwellness/back-pain-at-workplace-prevention-and-exercises-relaxation-techniques.htm>.
Dr. Shivani Nayar. "Quick Workplace Exercises and Relaxation Techniques". Medindia. https://www.medindia.net/patients/lifestyleandwellness/back-pain-at-workplace-prevention-and-exercises-relaxation-techniques.htm. (accessed May 17, 2022).
Dr. Shivani Nayar. 2021. Quick Workplace Exercises and Relaxation Techniques. Medindia, viewed May 17, 2022, https://www.medindia.net/patients/lifestyleandwellness/back-pain-at-workplace-prevention-and-exercises-relaxation-techniques.htm.