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Ways to get relief from fatigue during work

Nowadays, most of the people perform their tasks on computers or laptops. After reaching the office, it is common to spend several hours sitting in a chair. This continuous sitting can cause fatigue and pain in the body, especially in the neck, shoulders and waist. Staying in one position for a long time reduces physical activity, leading to feeling lethargic at the end of the day.

To deal with this condition, adding some exercise to your daily routine can be an effective way. For this you do not need to spend hours in the gym. By doing some simple stretching and exercises before leaving for office in the morning, you can start the day on an active note. Apart from this, instead of sitting for a long time in the office, it is necessary to get up and move around after some time. If you also work while sitting in the office and feel tired or stiff in the body, then here are 5 simple exercises that you can include in your daily routine.

1. Neck Stretch

Working on a computer for long periods of time keeps the neck in one position, which can lead to strain or stiffness. Neck stretches are a simple way to give gentle movement to the neck. To do this, sit or stand straight. Now slowly bend your neck towards the right shoulder. After pausing for a few seconds, straighten the neck and then do the same on the left side. Keep in mind that while turning the neck, do not make jerky movements.

2. Shoulder Rolls

Working on a computer all day can cause a feeling of heaviness in the shoulders. Shoulder roll is a simple exercise that does not require any special space to perform. For this, sit or stand with your back straight. Now slowly raise both the shoulders and bring them down by rotating them backwards. After doing this a few times, you can also round the shoulders forward. Do it comfortably and do not put too much pressure on the shoulders.

3. Seated Spinal Twist

Sitting for a long time can cause heaviness in the back and waist. In Seated Spinal Twist the upper part of the body is lightly rotated. For this, sit straight on the chair and keep both feet on the ground. Now slowly turn your upper body to the right. After pausing for a few seconds, come back straight and then do the same on the left side. Do not try to bend the body beyond your capacity.

4. Seated Leg Lifts

This exercise is a simple way to keep your legs active. To do this, sit straight on a chair and keep both feet on the ground. Now slowly straighten one leg and lift it forward. Keep it like this for a few seconds and then bring the leg back down. After this, do the same with the other leg. You can repeat this alternately with both legs.

5. Desk Push-ups

Desk push-ups are easier than normal push-ups. There is no need to lie on the ground. Use something strong or a desk for this. Stand slightly back from the desk and place both hands on the desk. Keeping the body straight, slowly bend the elbows and bring the body towards the desk. After this, take the support of hands and come back to the starting position. Do less often in the beginning and try to do it comfortably.

things to note

If you feel pain or discomfort during any exercise, stop it immediately. Especially, if you already have any neck, waist, knee or shoulder problems, it is better to consult a doctor or fitness expert before starting exercises.