Exercises in an office chair can help prevent many health ailments. According to the Occupational Safety and Health Administration (OSHA), sitting in an office chair for any prolonged period inhibits blood circulation while taking a toll on the body. Doing exercises throughout the day will help to avoid any potential side effects of sitting for a prolonged period.
Neck Exercises
Prevent neck strain by doing neck stretches. Inhale and tilt your neck upward to look at the ceiling. Slowly bring the neck down to where the chin touches the body. Exhale while lowering neck. Repeat this exercise five times, says safecomputingtips.com, being sure not to move too fast to prevent any injury.
Neck rotations can be done throughout the day to ease muscle tensions. These involve moving the neck to form a circle. Make sure you breathe normally. First, move the head to one shoulder, then gently and slowly bending back. Continue this motion so the head is touching the other shoulder and eventually ending up with the chin on the chest. Perform this exercise five times in the clockwise motion, then five times in the counterclockwise motion. The number of repetitions can be adjusted to individual preference.
A side neck turn can also be done in an office chair. Sit up straight and turn your neck to the right side while inhaling. While exhaling, return the neck to the straight-ahead position. Do this maneuver five times. Repeat the exercise to the left.
Eye Exercises
Eyes need rest to function properly. Safecomputingtips.com recommends avoiding eye fatigue by resting and refocusing the eyes throughout the day. This involves looking away from the computer monitor and focusing on a distant object. Focus for about 10 seconds. Another eye resting exercise in an office chair involves covering the eyes with the palms for about 10 seconds.
Eye rotation exercises help prevent eye strain. Either close the eyes or keep them open and rotate eyes in a circular motion, says safecomputingtips.com. Do this exercise five times in the clockwise direction. Return your eyes to the original position. Repeat in the counterclockwise direction. Another exercise entails keeping the neck and head straight, moving the eyes up and down while looking toward the side. Perform this maneuver five times for each side.
Stretching Exercises
Spine twists stretch and strengthen back muscles. While sitting in the office chair, put your feet firmly onto the ground. Gradually and deliberately move the entire upper body in a twisting motion to one side. Hips need to be kept in place and buttocks firmly planted on the seat. Place your hand onto the chair's bottom to complete the stretch. Hold this position for 20 seconds, or for as long as needed. Feel the stretch in the spinal column. Slowly return to the original position.
Ankle stretches can easily be done in an office chair. While sitting upright in a chair, extend your legs straight with your heel on the floor. Lift the leg from the floor and rotate the ankle in circles. Do this five times with each ankle.
Elbow Rotations
Elbow rotations can be done in an office chair. Bend the hands toward the front of the body. Place the hands onto the shoulders, holding the shoulders with the palms. Gently rotate each elbow 10 times in the clockwise position. Repeat the elbow rotation in the counterclockwise direction 10 times.
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