Exercise at your desk

Working hours sitting in front a computer can be very stressful but you can alleviate the tension on your muscles with simple exercises. All you need to do is take a few minutes to revitalize and recharge yourself while you sit at your desk!

.reduce injury
.reduce stress and tension
.increase flexibility

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1) Head Tilt
• sit up straight
• With your head aligned with your shoulders moved your head toward your shoulder, as if you want touch your shoulder with your ear
• Hold for five seconds and repeat 5 times on each side

2) Chin tuck
• Sit up straight
• Slowly tilt your head forward to stretch the muscles in the back of your neck
• Hold for 10 seconds relax bring your head back to the initial position
• repeat for 5 times

3) Neck rotations
• Sit up straight
• Slowly turn your head all the way to the left, so your chin is parallel with your shoulder, then turn your head all the way to the right
• Reaped it for 4 times

1) Slowly move your head downward, letting the weight of it guide you, make a half-circle motion, to your left, moving downward, and finishing at the right.

4) Shoulder Pull
• Place your arm across your chest with the opposite hand on your elbow
• Gently pull your elbow toward your opposite shoulder
• Hold it for 10 seconds
• Repeat on the opposite side
5) Overhead Arm Stretch
• You can do this sitting or standing
• interlace your fingers with your palms turned upwards above your head while straightening your arms
• Hold for 10 seconds

6) Front Arm Stretch
• Lean back on your chair and Stretch your wrists and shoulders. Interlock your fingers with your palms facing away from you to stretch your wrist and shoulder.

7) Shoulders Shrugs
• Sit up straight
• Inhale and shrug your shoulders to your ears, hold, then exhale and release your tension and relax your shoulders down to neutral. Rest your arms down at your sides.