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.
Wrist flexor stretch: It eases pressure on the fingers and hands and helps get rid of wrist pain. If you are right-handed, use your left hand to bend the right hand as shown. Keep the right elbow straight throughout.
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.
Seated Butterfly stretch: Place your hands behind your head, and open the chest by bringing the elbow back. This stretch helps you to deal with pain in the elbow and to relax your arm and chest muscles.
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.
Elastic Band knee extension: With an elastic band attached to your ankle, move your leg so as to straighten the knee, while seated on a chair. Make sure you draw your foot forward.
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.
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