Exercise at Office or working place

Fit to work Exercise
Bismillahirahmanirahim,

I have a lot of patient mention to me there is very hard for them to find the easiest way to do the exercise, so here I want to share what is the exercise that you can practise in the office as one of your routine.

1      Try to arrange your work to achieve a mix of sitting and moving around.

2.    Get your body moving by doing a few exercises every hour or so. This

a.    will increase circulation, send more oxygen to the brain, and help you

b.    stay alert.

3.    All the exercises should be done gently.

4.    Sit comfortably and take five slow, deep breaths before starting the exercises.

5.    Breathing should be relaxed throughout.

6.    Repeat all exercises three times.

 1. Stretch

Stand up and put the heel of your

hand into your lower back. Draw your elbows

back and down. Keeping your head and neck

steady with chin tucked in, slowly arch your

back and look to the ceiling.

         2.Forward press:

Gently interlock your

fingers. Press your palms away from your

body, gently stretching the forearm muscles,

fingers and the muscles between your

shoulder blades. Hold for five seconds

3.     Back of forearm and wrist stretch

With your elbow straight, tuck your thumb

in and make a gentle fist. Bend your wrist

forward gently stretching the forearm

muscles, wrist and fingers. Hold for five

seconds

4.     Side to Side turning

Sitting slightly forward in your seat, rotate your mid- and upper-back to the right, holding on to the backrest of the chair with your left hand. Hold for five seconds. Do the same in the opposite direction

5.     Elbow Flare

Put your hands behind your

neck, loosely grasped. Keep head and neck

tall. Squeeze below the shoulder blades

and take elbows back, taking care not to

press on the neck. Hold for five seconds

6.     Neck Turning

Rotate your head left then

right, taking care to keep your eyes on the

horizon and aiming your chin at your

shoulders. Use your eyes to focus on

something in the distance.

7.     Chin Tuck

Sitting tall, imagine you are

suspended by a piece of string from the

crown of your head. Keeping eyes level

with the horizon, tuck your chin in to make

a double chin. Hold for five seconds

8.     Shoulder Retractions

Stand or sit up straight. Pull your shoulders back behind you, squeezing shoulder blades towards each other. You should feel the stretch across

your chest. Hold for five seconds..

So hope with this guideline i created , insha Allah will give you idea how to make a move in a simplest way when you in office..

Wassalam..