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6 simple stretches to prevent knee pain, neck pain and wrist pain

Do these easy stretches every hour to prevent and cope with aches and pains at the workplace.

Written by Bhavyajyoti Chilukoti | Updated : June 24, 2016 12:46 PM IST



Sitting in front of the computer and typing continuously not only takes a toll on your hands and back but sitting for long hours also puts pressure on the knees and legs. But doing few stretches by sitting at your desk can help you prevent pain in the neck, wrist or knees, says Dr Gerd Mueller, Chairman and Managing Director, AktivOrtho.


Upper Trap Stretch

Upper trap stretch: Begin by retracting your head into a chin-tuck position. Now, place one hand behind your back and gently draw your head towards the opposite side with the help of the other arm. It aids in relieving neck pain and stiffness.


Quad Strech Standing

Standing quad stretch: Stand straight while holding a chair and bend your right leg backwards at the knee and hold your ankle with your right hand. Now, gently pull your ankle to bend your knees further. Repeat with the other leg. It helps relieve knee pain and stretches the leg muscles.



Bridging: Lie on your back and tighten your lower abdomen, squeeze your buttock and raise your buttocks off the floor/bed as if creating a bridge with your body. This stretch relaxes your spine and muscles of the thighs and hamstring.