AktivOrtho™ recommends correct exercises for office-goers
Simple office/desk exercises:
–By Dr. Rana Chengappa, clinical director, sports medicine, AktivOrtho™
(AktivOrtho™ physiotherapist in demonstration pictures:–Shibani James)
Since we are not designed to sit for long hours, it is imperative that we follow some simple office exercises like stretching to remain active and to keep our blood flow moving. Here is a list of 10 easy-to-do desk exercises that one can perform during office hours to avoid physical conditions like back ache, neck sprain and leg pain. These exercises should be performed 10-12 times. Total time for complete exercise set is approximately 10 minutes.
Exercise 1: (Seated toe stretch): Bend down keeping one knee straight, hold your forefoot and pull towards yourself.
Exercise 2: (Seated calf raises & chest press): Raise your heels while pushing an imaginary wall.
Exercise 3: (High knees & Lateral raises): Raise your leg above the ground while simultaneously raising your hands sideways.
Exercise 4: (Seated leg extension with overhead press): Extend your knee while simultaneously lifting your hands above to push upward.
Exercise 5: (Seated side bends): While sitting, bend sideways.
Exercise 6: (Seated twists): While sitting, rotate sideways.
Exercise 7: (Seated swimming): Mimic a motion of swimming—using both hands simultaneously.
Exercise 8: (Assisted half squats): Keep your feet shoulder-width apart and hold onto your chair, bend to a half squat.
Exercise 9: (Assisted side-leg lifts): While holding/taking support of a chair, lift your leg sideways.
Exercise 10: (Assisted hamstring curls): Taking support of the chair, bend one knee with your heel touching your buttocks. Then repeat with the other leg.
International Orthopaedic Rehabilitation and Prevention (India) Private Limited,
E 83, Paschimi Marg (near Vasant Vihar Club),
New Delhi, India
Ph: +91 11 47307700
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