5 simple exercises to relax after a long day

Long, tiring days, often spent in front of a computer, put a strain on our bodies. This is felt especially in the neck, shoulders, spine and wrists. Prolonged sitting can cause discomfort and pain in the body, which can also lead to chronic problems. It is therefore essential to take time to relax and exercise. Here are five simple exercises that will relax your body after a busy day.

Neck and shoulder stretch

The neck and shoulders are most stressed after sitting at a computer for long periods in the same forced posture. This leads to tension and, as a result, headaches and upper body pain. A simple stretching exercise will help you relax your neck and shoulders and prevent tightness.

How do we do this exercise? Sit on a chair and straighten your back. Tilt your head gently to one side, bringing your ear close to your shoulder, until you feel a gentle stretch on the opposite side of your neck. Hold for at least 15 seconds and then repeat the exercise to the other side. We recommend repeating the exercise at least three times on each side. Then add a shoulder lift. Raise your shoulders towards your ears, hold for 5 seconds and lower. Repeat this exercise at least five times.

This exercise will release tension in the muscles and improve blood flow in this part of the body.

Cat

The cat pose will release tension in the spine and lower back. It also helps to improve posture.

How do we do this exercise? Stand on all fours, with your hands in line with your shoulders and your knees in line with your hips. Inhale while lifting your head and arching your spine by pushing your lower back down. As you exhale, slowly turn your head towards your chest and curve your spine upwards. Like a cat stretching. Repeat the movement five to ten times, keeping the movement slow and fluid.

This exercise helps relieve tension in the spine and improves mobility.

Side stretch of the body

The side muscles of the trunk are also tense when we sit for long periods. This affects posture and comfort. A simple body stretch exercise will relax the client’s muscles and keep the trunk flexible.

How do we do this exercise? You can do the exercise standing or sitting. Straighten your back. Raise one arm above your head. Gently lean to the opposite side of the raised arm. When you feel a stretch along the side of your body, hold for at least 15 seconds, straighten up and repeat the exercise in the opposite direction. Repeat at least three times on each side.

This exercise improves the flexibility of the trunk and relieves tension that builds up from long periods of sitting.

Wrist and forearm stretching

This exercise will relieve tension in your wrist, especially if you use a computer mouse and type all the time. Such work can cause tension and even carpal tunnel syndrome. This is why stretching the wrists is very important.

How do we do this exercise? Extend one arm out in front of you, palm facing upwards. With the other hand, gently pull your fingers back towards your body until you feel a stretch in your forearm. Hold the stretch for 15 seconds and then switch hands. Repeat the exercise several times on both arms.

Stretching your wrists regularly will help release tension and prevent pain.

Relaxation with deep breathing

When the body is strained from long periods of sitting, mental tension builds up in the body. To prevent this, relaxation through deep breathing is very effective.

How do we do this exercise? Sit comfortably and close your eyes. Place your hands on your stomach or thighs and inhale deeply through your nose. Let your abdomen tense and rise. Hold your breath for a few seconds, then exhale slowly and controlled through your mouth, completely relaxing your body before inhaling again. Breathe in like this at least five times.

This exercise will help calm the mind and improve focus, while relaxing the body.

The importance of a suitable chair

Whether or not we exercise regularly and do stretching exercises, sitting for long periods of time in an unsuitable chair is a big burden on the body. Therefore, in the long term, it is extremely important to choose a suitable office chair for sitting. This should adequately support the spine and include the possibility of dynamic sitting. The Spinalis chair includes both. It will therefore reduce the strain on the spine and improve posture. Chairs that are ergonomically designed support the natural curve of the spine and allow comfortable and healthy sitting throughout the working day.

Conclusion

A combination of simple exercises, the right choice of chair and regular breaks between work can bring great benefits to your health in the long term. Regular stretching and relaxation not only helps you to feel better, but also reduces the risk of developing chronic pain and problems associated with prolonged sitting. Invest in your health with movement and the right equipment – your body will thank you!