Prolonged sitting causes discomfort, numbness and spine misalignment. Follow these simple stretching exercises to release the stress.

Shoulder shrugs: This exercise helps release stiffness in neck and shoulders. Inhale deeply, grip shoulders with fingers and lift them up to your ears. Hold for five seconds and release. To relieve stress, move them in circular motion.

Hand circles: While at desk, clench both fists and stretch hands out in front of you. Rotate wrists, clockwise and then anti-clockwise for five minutes each.

Leg extensions: It is beneficial for abs and legs, practise leg extensions at work twice a day. While sitting, extend legs straight out in front of you, so they are parallel to the floor. Flex and point your toes downward in front of you. Repeat this five times.

Back hug: Cross arms and place right hand on the left shoulder and the left hand on the right shoulder. Inhale and exhale deeply, hold for five seconds and release.

Neck stretch: Stand straight with feet apart. Entwine fingers and hold the nape of your neck. Look upwards toward the ceiling and stretch your neck.

Arm raises: Using your water bottle as a dumbbell, hold it in your right hand. Bending your elbow, raise your arm overhead. Repeat on with other hand. You can do this exercise even while sitting at your desk.


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