9 Exercises To Do After A Long Day Sitting At Your Desk

Written by Indrani Karmakar  • 

Let’s face it, desk jobs and good posture don’t go hand in hand. If you spend all day on an ergonomic chair and still feel like your body is aching, it’s probably the way you sit and your everyday habits causing these ailments. Instead of taking painkillers and healing balms, we have something that will heal the problem and bring permanent solutions without any side effects. These simple poses and exercises will comfort your aching muscles and bring improvement to your posture. Read on to know what they are, and how they can be included in your everyday routine.

1. Neck Rolls

Neck Rolls
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This is a great exercise for warming up at your desk. The best part is that it can be done in the middle of your workday and it doesn’t need any special place to be executed.

1. Be in a comfortable seated position and gently roll your head from one side to another.

2. Move your neck forth and back in a circular motion and reach both the shoulder ends.

3. Make sure you do not overdo it, as it may result in a sprain.

2. The Spinal Twist

The Spinal Twist
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By stretching your spine, you will increase the flexibility around the area.

1. Make sure there is enough floor space to lie down and roll.

2. Maintain a straight back and twist your spine from side to side. Once your hand reaches the end of your chair, hold the position for a few seconds and then drop your shoulders slowly.

3. Perform the same pose, facing the other side.

4. Repeat two sets and maintain a steady breathing rhythm while doing the exercise.

3. Cat/Cow Pose

CatCow Pose
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This exercise helps strengthen your back muscles and massages your abdominal organs for relieving stress.

1. With your hands and knees touching the floor, get down to do the table pose.

2. Inhale when you stick your head up. You can drop your belly towards the floor.

3. Exhale and arch your back while moving your head downwards.

4. Repeat the pose 4-5 times.

4. The Standing Pigeon Pose

The Standing Pigeon Pose
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This pose combines stretching your hip and back muscles. It will improve your posture and help you relax after a long day at work.

1. Stand at your desk with your feet on the floor.

2. Bend your knee and bring your left foot forward like an inverted L.

3. Bend your upper body towards the desk.

4. Rest your head on the desk.

5. Hold the position for 15 seconds, and then you can try it with your right leg.

6. Once you are thorough with this, you can perform this without the help of a desk.

5. Bound Angle Pose

Bound Angle Pose
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This pose is comparatively easy and helps to relax the stiffness of joints.

1. Sit on the floor and bend your knees, so the soles of your feet touch each other.

2. Bring your feet as close as possible without making yourself uncomfortable.

3. Sit up straight and hold your feet with both palms.

4. Maintain this position by breathing in and out calmly.

6. Stretch The Wrists

Stretch The Wrists
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Your wrist does more work than you give it credit for, which leads to stiffness and pain in your hands. Here is a simple exercise to relieve the pain.

1. Stand facing a clear space and turn your hands so your palms can rest with your fingers facing your body.

2. Press the fingers and let the palm stretch out at length.

3. Hold the position and then move your wrists in a circular position.

7. The Mountain Pose

The Mountain Pose
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The mountain pose relieves lower back aches and improves your posture’s alignment.

1. Stand with your feet apart and arms resting on the sides.

2. Raise your arms slowly without bending them.

3. Bend your torso and back backward, so your head and neck face up.

4. Stay in the position as long as you are comfortable, and then break it by slowly putting your hands down.

8. Forward Fold

Forward Fold
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The forward fold can relieve you from backache and is ideal for someone who spends half their day sitting on a chair in front of a glaring screen. Here is how to do it.

1. Stand straight with your arms resting on the sides.

2. Exhale and bend, so your body folds from the hips.

3. Touch the floor with your palm (you can bend your knees as a beginner).

4. Hold the pose for a couple of seconds. (Make sure your spine is not curved while holding the pose.)

5. Return to the initial position by raising your body slowly.

9. The Yogi Squat

The Yogi Squat
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Sitting down for extended periods results in slouching and being absent minded about posture. This is when we lose the flexibility of our back and hips. Here is an exercise that will stretch
open your pelvis and inner thighs.

1. Stand with your feet wide apart.

2. Bend and get into a squat position.

3. Keep your upper arms, so your elbows touch the inner part of your knees.

4. Bring your palms together and join them near your chest.

5. Keep your head relaxed and your spine straight.

6. Hold this position for about 20 seconds.

7. You can also carry a pillow if you want support.

8. Yoga poses are among the most useful tricks to maintain your body’s flexibility.

Even if you are not a pro at yoga, doing a few exercises regularly will help you. Make sure you stay conscious about your posture till it becomes a habit. You can also ask your peers to keep checking your posture and remind you when they see you slouching. So, which of these poses are your favorite? Let us know in the comments section!

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