Stretch your muscles at work with these exercises

Washington: Do you feel exhausted while sitting on a chair in front of a desktop for eight hours without any physical activity? Do you know that this can cause major health issues?

Don't worry, there is a way to get out of the problem. With the help of five simple and subtle exercise moves, which don't even require any equipment, one relax even while sitting on a chair, reported Forbes.

After constantly sitting for eight to nine hours, your body may tend to get stiff. In that case, there are several postures that you need to adopt while sitting on the chair to get rid of that stiffness.

Cat/Cow Pose

To undo some of the stiffness, start by placing your feet flat on the floor. As you slowly bend down move your pelvis forward and back, focus on working out your core muscles to feel that your body is getting loose.

Maintain your breathing while you perform the exercise and tilt the top of your pelvis back, drawing your belly button toward your spine like one would in a cat pose. Repeat it several times for better relaxation.

Pigeon Pose

Next exercise is that you need to move onto seated pigeon pose. Lift your right knee and place it over your left thigh so that your ankle bone rests on the top of your knee. Then you need to stretch on your right hip for better muscle relaxation.

Staff Pose

For this, you need to move forward towards the edge of the chair on which you are seated. Just spread your legs and extend it out in front with your heels resting on the floor and toes pointing toward the roof. Then take your right ankle and put it over your left.

Then as you inhale and exhale, follow the exercise until you feel a stretch in the hamstring muscles on your left side. You may also feel this stretch in your glutes and IT band.

Our bodies tend to react under tensions and work-related problems. So not just our front body gets affected by sitting for a longer duration, even our shoulders, neck, backbone also gets affected.

Seated Neck Rolls

To counteract this problem, one can start with easy neck related exercises. Put your hand on the arms of the hair and try to move your neck. Firstly start by bringing your right ear to the right shoulder, then to the centre and later ending it up with the left shoulder touching your left ear.

Then after doing this, you can easily rotate your neck 360 degrees clockwise and anti-clockwise for better muscle relaxation.

Reverse Prayer Pose

This exercise is one of the most effective ways to give rest to your arms, forearms and wrist pain while you constantly type or move the mouse.

In this version, you need to move forward again at the edge of the chair. Take your palms and arms behind, towards your lower back with fingers pointing upwards.

With this exercise, you need to feel your ribcage lift and lower with each breath. This exercise offers a very slight backbend, which can help you reenergize and clear your thinking.

Just try out any of the above-mentioned moves while you feel tired and exhausted after sitting for a long time in front of a desktop. Try to calm your muscled down with these simple any time exercises.