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Do these 7 Office Exercises to Cope with Office Stress which You Can Complete during a 10-Mins Break

Managing stress is important for staying productive and feeling good.

Sitting for long periods and dealing with constant work pressure can lead to physical and mental tiredness.

Doing simple exercises during your workday can make a big difference.

A study published in the Journal of Health Psychology found that even short exercises can improve mood due to the release of endorphins, which are natural mood elevators.

These chemicals help reduce stress and increase feelings of happiness and well-being.

Here are 7 easy office exercises to help you reduce stress and stay healthy.

1. Desk Stretches

Stretching helps to relieve muscle tension and improve blood flow, which can reduce stress and prevent discomfort from sitting too long.

It also makes your body more flexible, helping you stay comfortable during the day.

Regular stretching can ease stiffness and soreness from sitting for long periods.

Plus, it gives you a quick mental break, helping to refresh and refocus your mind.

How to Do It:

Neck Stretch:

  • Sit up straight.
  • Gently tilt your head towards one shoulder until you feel a stretch on the opposite side.
  • Hold for 15-30 seconds and switch sides.

Upper Back Stretch:

  • Interlace your fingers and stretch your arms forward.
  • Round your upper back.
  • Hold for 15-30 seconds.

2. Leg Raises

Leg raises strengthen your core and leg muscles which improve your posture and reduce back pain.

Stronger muscles help you sit properly and avoid slouching.

This can lead to less stress on your body.

This exercise is also a great way to get your blood flowing.

It provides a quick energy boost.

Doing this regularly can help you feel more alert and focused during your workday.

How to Do It:

  • Sit up straight in your chair.
  • Lift one leg until it is straight and parallel to the floor.
  • Hold for a few seconds, then lower it slowly.
  • Repeat 10-15 times on each leg.

3. Chair Twist

Chair twists help to stretch your back and improve your spine’s flexibility, reducing tension and discomfort.

This movement can also help improve your posture by loosening up tight muscles around your spine.

It’s a quick way to relieve stress and feel more relaxed.

Plus, it can make you more aware of your posture, encouraging you to sit correctly.

How to Do It:

  • Sit sideways in your chair.
  • Place your feet flat on the floor.
  • Twist your upper body towards the back of the chair, using your hands to hold onto the chair for support.
  • Hold for 15-30 seconds, then switch sides.

4. Shoulder Shrugs

Shoulder shrugs target the muscles in your neck and shoulders, where a lot of tension often builds up.

By doing this exercise, you can release some of that built-up stress and tension.

It’s a simple and effective way to relax your muscles.

Regularly doing shoulder shrugs can also improve your overall shoulder mobility and reduce the risk of developing stiffness.

How to Do It:

  • Sit up straight with your feet flat on the floor.
  • Raise your shoulders towards your ears and hold for a few seconds.
  • Relax your shoulders down.
  • Repeat 10-15 times.

5. Ankle Circles

Ankle circles can improve blood flow to your lower legs and feet, reducing the risk of swelling and discomfort.

This exercise helps to keep your ankles flexible and prevents stiffness from sitting too long.

It’s a simple movement that can make your legs feel more comfortable and reduce the risk of cramps.

Keeping your lower body active is important for overall health, especially if you sit for long periods.

How to Do It:

  • Sit up straight with your feet flat on the floor.
  • Lift one foot and rotate your ankle in a circular motion 10 times in one direction, then 10 times in the other direction.
  • Switch to the other foot.

6. Wrist Stretches

Wrist stretches help to relieve tension from typing and other repetitive hand movements.

This exercise can reduce the risk of developing conditions like carpal tunnel syndrome.

Stretching your wrists can also improve your hand flexibility and reduce stiffness.

It’s an easy way to keep your hands and wrists healthy and pain-free.

How to Do It:

  • Extend one arm in front of you with your palm facing down.
  • Use your other hand to gently pull your fingers back towards you, stretching the underside of your wrist.
  • Hold for 15-30 seconds, then switch hands.

7. Seated Marches

Seated marches are a great way to get your blood flowing and add some movement to your day without leaving your desk.

This exercise can boost your energy levels and help you feel more alert.

It also strengthens your leg muscles and improves your overall circulation.

Doing seated marches regularly can help reduce the feeling of fatigue and keep you feeling more awake and focused.

How to Do It:

  • Sit up straight with your feet flat on the floor.
  • Lift one knee towards your chest, then lower it back down and repeat with the other knee, mimicking a marching motion.
  • Continue for 1-2 minutes.

A 10-Minute Exercise Lets You Take Care of Yourself at the Workplace

Doing these simple exercises in your workday can make a big difference in managing stress and improving your overall well-being.

Taking a few minutes to stretch and move can help you feel more relaxed, focused, and energised.

Remember, small changes in your daily routine can lead to significant improvements in your health and productivity.

So, take a break, do some stretches, and experience the benefits of a more active and stress-free workday.

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