Streching workout for deskjob workers🤼

Desk Job Karne Walon Ke Liye 7 Asaan Stretching Exercises

Agar aap pura din desk par baith kar kaam karte ho, toh aapko kabhi na kabhi neck, shoulder, ya back mein pain feel hua hoga. Lambi der tak baithna sirf thakan nahi, balki body ke posture aur flexibility ko bhi effect karta hai. Lekin good news yeh hai ki kuch chhoti-chhoti stretching exercises se aap apne body ko active aur fresh bana sakte ho — wo bhi bina desk chhode.

Chaliye jaante hain kuch easy aur quick stretches jo aap apne office ya ghar ke desk par hi kar sakte ho.

Stretching Kyun Zaroori Hai Desk Workers Ke Liye?

Rozana ghanto tak baithne se muscles tight ho jaate hain aur body stiff feel karti hai. Isse hota hai:

Neck aur shoulder pain

Poor posture

Kam blood flow

Fatigue aur stress

Thoda time nikaal kar stretch karne se aap apne body ko relax kar sakte ho, circulation improve hota hai aur focus bhi badhta hai.

7 Asaan Desk Stretches

1. Neck Stretch

Kaise karein: Seedha baith kar dheere-dheere apna sir ek side se dusri side le jaayein. Zarurat ho toh haath se halki pressure dein.

Faayda: Screen dekhne se neck mein jo tension hoti hai, wo release hoti hai.

2. Shoulder Rolls

Kaise karein: Apne kandhon ko upar uthayein, peeche ghumayein aur phir neeche laayen. 10 baar repeat karein.

Faayda: Upper back aur shoulder ke stress ko kam karta hai.

3. Chair Twist

Kaise karein: Seedhe baith kar ek haath se chair ke back ko pakdein aur body ko us direction mein twist karein. Hold karein aur side change karein.

Faayda: Spine flexible hoti hai aur lower back ki tightness door hoti hai.

4. Chest Stretch

Kaise karein: Dono haath ko peechhe le jaayein aur fingers interlock karein (ya chair pakdein), chest ko aage push karein.

Faayda: Chest open hota hai aur posture better hota hai.

5. Wrist Stretch

Kaise karein: Ek haath ko seedha aage karein, palm neeche. Doosre haath se fingers ko halki si kheech ke peeche le jaayein. Side change karein.

Faayda: Typing aur mouse use se hone wali wrist pain mein comfort milta hai.

6. Hamstring Stretch

Kaise karein: Chair ke edge par baith jaayein, ek leg straight kar ke heel ko ground par rakhein, aur toe ki taraf jhukne ki koshish karein.

Faayda: Back of the thigh stretch hoti hai aur lower back relief milta hai.

7. Standing Calf Stretch

Kaise karein: Khade ho kar ek pair peeche le jaayein, heel ground mein press karein, aur body ko aage lean karein.

Faayda: Legs ka blood flow improve hota hai aur tightness kam hoti hai.

Stretching Ko Habit Kaise Banayein

Har ek ghante mein 1–2 minute ka reminder lagaayein

Calls ke time ya file load hote waqt stretch karein

Breathing exercises ke saath combine karein for extra relaxation

Rozana karein — thoda thoda karne se hi difference feel hoga

Conclusion

Aapka desk job productive toh hai, lekin uske side effects ko ignore mat kijiye. Ye chhoti-chhoti stretching exercises aapke energy level ko badha sakti hain aur body ko pain-free bana sakti hain. Toh thoda waqt nikaaliye, apne health ke liye, aur desk ke beech-beech mein thoda stretch karna hai.