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Physiotherapy


Exercises done in Office

Take mini-walks: Walk during your coffee and lunch breaks. Avoid elevator and climb/step down stairs.  Move while talking on phone. This helps in continuous blood flow in your arms and legs keeping you refreshed.

Drink water: have a water bottle on your desk and make a habit to drink some water for every half an hour which will helps you maintain good health.

Chair relaxation: Sit comfortably in chair with back support, feet flat on floor, hands resting on arm rest and shoulders relaxed.

Eye rest: If you are working on a computer, then shift your focus to other objects in the room for every 30 min. You can also relax your eyes by rubbing them with your hands and place your cupped hands over your eyes for few seconds. This helps in promoting eye movement and reduction of headaches and eye irritation.

EXERCISES THAT CAN BE DONE IN OFFICE

• To maintain good health and fit body, these are some exercises which can be done with great ease right at your desk. The movements involve strengthening and stretching  of     the body parts within the office atmosphere limitations.

• To exercise in office, a stable chair and water bottle is enough.

1.Meditation: Sit comfortably in your chair with straight spine and feet flat on floor. Take gentle, long, deep breaths and slowly slip your chin to your chest. Keeping shoulders            and back relaxed, hands on thighs. Slowly close your eyes and gaze a point between your eyebrows.

2.Breathing exercise: Sit comfortably and close your eyes. Take deep breath filling your stomach and slowly exhale the air out. Repeat for 4-5 times.

3.Temple rub: Keeping elbow on the desk and fingers on the temples, gently rub your temples in circular motion in clock-wise and anti clock wise direction.

4.Neck: Move your head forward/backward, side to side, right/left gently without jerks. Relieves neck strain.

    
5. Shoulder, Arm and Hand stretches:


    


   
6.Chest stretch:


              
7.Back stretches:


 
8.Chair exercises:
 

9. Leg stretches:

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