Did you know that how you sit can affect your efficiency at work? Even if your job entails sitting in one place for many hours, you can try to keep yourself fit and active.
Of course, caught in balancing home and office, many find it difficult to take time out for exercise. Here is a solution for that dilemma of when to exercise.
Pilates in office will help relieve pain and stiffness in the body. It takes just 15 minutes but, if done regularly, the benefits are many: increased blood circulation and metabolism, better memory, strengthens core and other muscles, offers pain relief; develops good posture and body alignment.
These Pilates poses can be easily incorporated even as you sit at your desk.
The Single Leg Stretch : Sit on a chair with your back straight. Hold the right leg just below the knee and pull it close to your chest. Hold for 10 seconds. Repeat with the other leg.
Benefits: Builds abdominal endurance; Increases blood circulation in legs; Helps avoid back pain and maintain alignment.
The Spine Stretch Forward : Sit on the edge of the chair with your back straight. Stretch both legs forward with heels touching the floor. Bend your back and stretch both hands forward. Do this carefully as you will be on the edge of the chair. Hold for 10 seconds.
Benefits: Stretches the spine and the hamstrings; Releases stiffness from lower back and legs.
The Swan-Neck Roll : Stand against a chair or desk with both your hands on to it. Keep your hands apart. Bend your body towards the desk with your elbows making a 90° angle with your shoulders. Now turn your neck to the right and hold for 10 seconds. Then repeat on left side.
Benefits: Stretches the muscles of the throat and abs; works the shoulder stabiliser muscles; Releases and counter-stretches the spine; relieves sore backs and neck and shoulder pain.
Desk Push-Ups : Stand against your desk with both hands on it and legs firmly on the ground. Press your hands down on the desk with as much force as you can generate. Your desk should not move while performing this. Hold for 10 seconds.
Benefits: Works the triceps and stretches the pectorals; activates shoulder stabilisers.
Neeraj Mehta is a fitness expert and director, GFFI Fitness Academy.
neeraj.gffi@hotmail.com
