Bulan puasa ni, sure ada yang rasa energetic, and ada je yang rasa lemau sangat kan. Nevertheless, whether you’re working from home, or at the office, sitting at your workstation in front of your computer or laptop screen for hours is soooo exhausting. Adoi, kita ni pun bayangkan je dah rasa penat.
But, the work has to continue. Nasib baik lah kita found out that some simple physical movements can actually help keep the stress, and lethargy at bay. Yang best kan, these movements can even be done in tiny spaces such as from our work cubicle.
So, are you ready? Jom find out more!
1. Neck Stretches
Tak kisah lah if you’re standing or sitting, relieving some muscle tension around your neck is practically straightforward. Mula-mula you kena be in an upright position and make sure your shoulders are relaxed. After that, slowly perform one of the following exercises:
– Tilting your neck to left and right side
– Placing your neck forward and backward
– Rotating your head in a clockwise direction
Most of these activities simultaneously affect the upper part of your shoulder juga.
2. Back Exercises
Sure enough, your back would receive the most impact after working under a somewhat static position within a few hours, causing you to have that “Wei sakitlah!” moment. Tak apa, when you encounter something like that, just take a break and join in the following mini workouts. Macam tadi, it’s best if you put yourself in an upright gesture.
– Hold one arm across your body, pull your elbow into your chest, and stretch gently
– Gently lift your shoulders, and let them fall slowly
– Keep your head upright, and gently turn your head side to side – making sure it moves pass your shoulders
3. Sitting Down
Malas nak diri? Ok tak apa. Boleh juga duduk. The following are among the stretches you can carry out while being seated:
– Retract your scapular by pushing the lower part of your shoulder blade towards your the middle of your back
– Bringing your knees closer to your chest alternately
– Rotating the entire upper part of your body to the left and right
As you do it, you will realise that all of the above movements require almost no additional space, jadi senang lah untuk you all nak exercise kan.
4. Standing Up
Mula-mula you kena lah pastikan ada ample area so you can move around easily. Lepas dah settle, try these movements:
– Pulling yourself backward while placing your hand at your back
– Touching your toes while bending forward
They may seem simple but you can certainly feel your back being stretched.
If doing the above activity isn’t really your thing (we won’t judge, okay), you boleh juga cuba adjusting your sitting posture. Some of the things for you to try include:
– Keeping your shoulders relaxed
– Placing your hips at a higher level than your knees
– Reclining the back seat just a little bit
Kalau you’re struggling to follow the instructions, jangan risau. The general idea is to help stretch those muscles, and to help you relax a little. Tapi kalau you’re experiencing immense pain, or have any medical history such as (but not limited to) slip disks, dislocated shoulders, and the sorts, then do consult with your doctors or specialist, ok?
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Disclaimer: Our content is strictly for educational and informational purposes only. Healthlah.com does not provide medical advice, diagnosis or treatment.
