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Balance your professional life and health with: Exercises

Freshmen’s Valley, the best milk brand in Delhi-NCR, understands the importance of holistic health and therefore has brought for you a series of articles that will focus on aspects that affect your professional and personal life.

The first being – exercises.

Long hours might be bringing you accolades for all your hard-work, but what about the aches and muscular-tension that you feel all day? While neglecting your body for a week to meet a deadline is temporary and can be done once in a blue moon; continuously neglecting it for work can lead to long term problems.
It is important that you take small breaks to do certain exercises that will:

– Make sure your neck, back, arms, hips, and wrists remain in good  working order.
– Relieve computer related tension in your wrists.
– Helps relieve lower & upper back, and shoulder tightness.
– Bring relief to stiff necks.
– Help decrease kyphosis (extreme forward curvature of the thoracic spine).
– Decrease biomechanical issues that trigger pain.

1. Side Stretch

Side Stretch

Keep your back straight. Now stretch your arms out to the sides and then over your head with your palms facing each other. Hold your left wrist with your right hand. Gently stretch to the right, drawing out your left arm and wrist with the right hand. Keep your head and left arm in alignment with the torso. Don’t drop your left arm in front of your face. Come back to the original position and now repeat for the other side.

This exercise works best when you are standing with your feet apart, but done while sitting is beneficial too.

2. Shoulder Rolls

Sitting upright, lift your right shoulder to your ear. Slowly roll your shoulder around and back, dropping it away from your ear. Continue these shoulder rolls three more times, alternating between right and left.

3. Neck Stretch

Neck Stretch

Sit upright. Align your head directly over your spine and feel the crown of your head lifting. Drop your right ear toward your right shoulder without lifting your right shoulder or turning your head. Repeat with left side tilt too.

4. Twist


Place one hand in front of you on your desk or chair and one hand behind you. Twist to your right side and use your right hand on the back of the chair to deepen the twist. Repeat with the left side too.

5. Mid-back Release

Bring your left arm behind your back and right arm behind your head. Try and clasp fingers. Switch sides.

6. Supported Chair Pose

Rest your fingertips on your desk and lift your heels up so you’re standing on the balls of your feet. Bend your knees, reach your seat back and out, and turn your pelvic floor to face the floor.

Apart from these exercises, every now and then take a seat with your hands resting on your thighs, and bare feet resting on the floor. Breathe and feel your body for 2 minutes. Hear all the sounds around you; simply let them in and out of your awareness smoothly. It is very crucial to feel a connection with your surroundings along with these exercises.

In the next article you will get to know about super-foods that will help you tackle your problems in the simplest way. Stay tuned!