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Jul 22 19, 7:12 pm

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Eight basic exercises you can do while working inside the office

by | Feature

Jul. 22, 19 | 7:12 pm

While many of the office workers feel tired after long hours of sitting and working in front of their computers and laptops, there are some simple stretching techniques and exercises that you can easily do to prevent becoming sluggish, and feeling sick. Through this activity, you can have an active day (at least) even if you’re just sitting and absorbing all the stress.

1. Deep Breathing
– Breathe in and out for 10 seconds to relax yourself.
– Do this three times

Of course, aside from the reason that we need deep breathing to get enough oxygen needed, deep breathing is good for the digestive system. Air increases the flow of oxygen helping you digest food more effectively so this will particularly help if you are trying to lose weight. It also helps improve blood pressure and heart rate, and t makes you happier due to serotonin (the happy hormone)


2. Head and Neck Stretches
Neck Rolls
– Relax and lean your head forward. Slowly roll head in a circle one side for 10 seconds. Repeat on the other side.
– Do this three times in each direction.
Side to Side
– Relax and move your head side to side. (Side-center-side, look left and right) for 10 secs
– Ear to shoulder bend side to side for 10 secs. You can also put your hands on top of your head if you want to feel more stretch.
– Do this three times


3. Triceps Stretch
– Raise one arm and bend it so that your hand reaches to touch the opposite shoulder blade. (It’s OK if you can’t actually reach it.) Use your other hand and pull the elbow toward your head.
– Hold for 2 to 3 deep breaths. Repeat on the other side.


4. Shoulder stretch
– Clasp hands together above the head with palms facing up toward the ceiling. Push your arms up, stretching upward.
– Hold for 2 to 3 deep breaths.


5. Chest stretch
– Clasp hands behind the lower back. Push chest outward, and raise chin.
– Hold for 2 to 3 deep breaths


6. Chair Squats
– All you have to do is stand up from your chair, lower your body back down, stopping right before you sit back down. (Keep your weight in your heels to work those glutes). Then stand back up again.
– Repeat 10 times.

7. Wall Sits
– Slide your back down a wall until your hips are at the same level as your knees and your knees are together at 90-degree angles. Maintain the position for 30 to 60 seconds, then release.
– Aim for 10 reps.


8. Seated Bicycle crunches
– Sit in your chair with your feet flat on the floor. Position your hands behind your head and lift one knee toward the opposite elbow, twisting your body down toward it, then return to the seated, straight-back position.
– Finish 15 twists, and then repeat on the other side.

These stretching exercises improve blood flow circulation, help to prevent back pain, and develop good posture. It will prevent you from being slouchy while working, and it calms your mind. So what are you waiting for? Stand up and do these simple stretching now. If you believe that health is wealth, and then there is no other reason for you not to do simple stretching even in the office. Do it now!

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It has a print run of 60,000 copies and 250,000 readership per week; bolstered by 2.5 million visitors to its website every month. It also has an e-newsletter sent to its 250,000 subscribers every day.

The Filipino Times is FREE and has the widest targeted circulation across the 7 emirates of the UAE.

With more than 2,500 strategic distribution spots, TFT is available where the Filipinos are - at Smart Bus Shelters, Metro Stations, restaurants, supermarkets, schools, airport lounges, Emirates and Etihad Philippine-bound flights, churches, Filipino community events and many more.

THE FILIPINO TIMES. We are where the Filipinos are.

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