If you spend part of your day working at a desk, you should do desk exercises to protect your musculoskeletal system. When done regularly, these simple exercises can protect you from the back, neck, and lower back pain, numbness in the arms and fingers, wrist pain, hunching, and stress that desk workers often experience.
According to research, occupational diseases are related to the musculoskeletal system at a rate of 35%. Those who work in front of a computer for hours in home or office environments are under serious threat of health problems in this regard. The measures to avoid these issues, which impair quality of life, cause anxiety, and reduce work performance, are simple and do not take much time to implement.
If you get caught up in work and sit at your desk for hours without getting up, you can be sure that you will see the negative effects of this in the medium and long term. Be sure to take short breaks during work. During this time, you can take small walks in your area or do stretching exercises. These breaks are also beneficial for increasing work efficiency.
To protect your eye health and prevent eye strain, be sure to take breaks from looking at the computer screen from time to time. Close your eyes for 10 - 15 seconds to rest them, and look at a point in the distance.
To avoid neck pain, the desk exercises to be done are as follows: Slowly turn your face to the sides, draw circles with your head, and stretch your head towards your shoulders, neck, and nape.
Let your arms hang freely down and shake them, open and close your hands, and draw circles with your wrists to the sides. While your hands are clasped, stretch your arms upwards and forwards.
Stand up, clasp your hands behind you, and stretch with upward movements. This is a good exercise for back pain.
Don't neglect your ankles; rotate them in circular motions from time to time and move them up and down.
Let one of your arms hang down from your shoulder to your back while extending the other upwards from your waist, bringing your hands as close together as possible behind you.
Press your palms together and gently push your hands downwards and upwards.
Move your shoulders up and down, and draw circles with your shoulders forward and backward.
Stretch your waist forward, backward, and to the sides.
To stretch your wrist, extend your arm forward. While your fingers are facing upwards, pull the fingers of that hand towards yourself with your other hand and hold for 20 seconds, then release and relax. Do this with both hands 5 times each.
Make fists with your hands and extend them forward, drawing circles inward and outward. You can draw the circles sometimes with your arms and sometimes with your wrists.
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