Five super- simple Exercises to avoid Work From Home Burnout

While this Pandemic is taking a troll globally with people’s health and economic, we all can do our bit to keep ourselves sane and healthy through this tough time the world has never seen before.

No, I am not gonna use some bombarding fitness terminology here which will for sure thrill you and make a rush of adrenaline into your system; but most of you will end up adapting nothing. Instead I am gonna pin point on only five simple exercise which will cover up almost everything right from your cardiovascular system, to the musculoskeletal system along with improving your metabolic function.

1. Deep Breathing Exercise

Breathing exercise not just strengthen the lungs,increases total lung capacity, helps fight foreign particles affecting the respiratory tract but consciously practiced breathing for few minutes also improves concentration and helps you focus throughout the day. Practicing deep breathing exercises for couple of minutes is a great way to start your day.

Diaphragmatic breathing is a great example of deep breathing exercise where you place one hand on your tummy and other hand on your chest and feel the diaphragm’s upward and downward movement while inhaling and exhaling.

2. Exercise your Eyes

Eye strain associated with dry eyes, blurred vision, headaches are the common complaints people have from working on computers for long hours. Some pretty simple daily eye muscle workout works best to deal with such problems.

Palming exercise,focus change using a pen, near and far focus, making a figure of 8 with eyes, or simple upward-downward-sideways movements and squeezing the eye muscles for couple of seconds;- all these are simple yet effective ways of taking care of your eyes.

Also washing your eyes with running water in between the days work helps a lot in soothing and refreshing the gaze.

3.Stretching and Strengthening the Neck muscles

Sitting in front of computer for long hours put a lot of strain on neck muscles resulting in pain and discomfort. While a good knowledge on ergonomics and good posture takes care of the strain and pain, here are some basic stretching and strengthening exercises which will further relieve any discomfort associated with neck regions

• Simple neck movement- upwards, downwards, sideways and rotation

• neck isometric exercises to strengthen the muscles

• Gentle yet effective stretching, hold each for 15-20 secs

4. Back Exercise

Back extension exercise is considered as the best one amongst many other back exercises, to get a quick relief on pain and discomfort ( Contraindicated for person who recently underwent spinal surgery)

Here are two simple back extension exercises which can be done easily.

• Lying down on your stomach and raising your neck and chest as much as possible and holding it for 10-15 seconds

• Another great back exercise is the Cat and Camel exercise which give a great relief on back pain and discomfort by gently mobilizing the spine downward and upward

5. Gripping exercise using sponge ball

Repeated wrist and finger movements while typing causes various musculoskeletal injuries including tendinitis. Before it gets worse, it’s better use a gel or a sponge ball and do gripping exercise in between the meetings and calls. It strengthens and stretches the hand and wrist muscles as well as the lumbricals.

One can Simply make a strong fist without a ball and stretch out fingers simultaneously.