Bangkok: With the challenges of maintaining fitness while working long hours at a desk, employees are now encouraged to take simple steps towards a healthier lifestyle right from their office chairs. These easy exercises and stretches do not require any equipment and can be performed at the desk, offering a quick rejuvenation during the workday.
According to Thai News Agency, the proposed routine includes eight exercises that can be done multiple times a day. The first exercise focuses on diaphragmatic breathing, where individuals place one hand on the stomach and the other on the chest, practicing deep breaths for 4-10 repetitions, three times daily. This is followed by neck posture adjustments, where the head is tilted back gently, held for 5 seconds, and repeated 10 times per session.
For the neck and shoulders, employees are advised to bend their necks slightly forward and hold for 15 seconds, repeating this for 10 repetitions. To stretch the shoulders and hands, individuals should clasp their hands and raise them above their heads, holding for 15 seconds in a series of 10 repetitions.
Stretching the back involves leaning forward while seated, holding the position for 15 seconds, and performing 10 repetitions. Leg muscle exercises entail standing and squatting from the seated position, with a target of 30 repetitions per session. Hand muscles can be strengthened by twisting a cloth tightly and releasing it for 30 repetitions and using a resistance band to spread and pinch fingers alternately.
It is crucial to note that these exercises should not cause pain, numbness, or tingling. Should such symptoms occur, individuals are advised to stop immediately and consult a healthcare professional.