How To Do Basic Deskercise
Sitting at your desk or computer terminal for long periods of time can cause muscle tension and pain. However, by taking a few minutes to do some stretches the VideoJug way - you'll feel better and more alert, every time. Learn how to do basic Deskercise with VideoJug.
Step 1: Stretching
Before you begin, remember - stretch only so far as seems comfortable. Don't overdo it.
Step 2: Position
Move away from your desk. Sit up straight away from the back of your chair. Place your hands under your buttocks to find your sit bones. Position yourself so you are sitting on them. Put your feet flat on the floor and let your shoulders drop. Relax your jaw and chin. Close your eyes and relax the muscles around your eyes.
Step 3: Breathing
If you're feeling stressed at work, it's a good idea to get some oxygen into your body to calm yourself down.
Gently tuck in your belly and inhale slowly. As you do so roll your shoulders forward and up. Exhale very slowly, rolling your shoulders backwards and relaxing them down.
Do this three times.
Step 4: Eyes
Staring at a computer screen all day can hurt your eyes. Give them a rest and try this exercise.
Roll your eyes in big circles. Look as far as you can: up, right, left, down
Step 5: Neck
Many people suffer neck pain at work.
To relieve it, firstly bend your head forward. Gently roll your head to the right over your shoulder. Only go half way round and stop. Don't cross the midpoint of your back. Then switch directions.
Step 6: Shoulders
Shoulders also tend to ache after a stint at your computer.
Shrug your shoulders up. Then push your shoulders down. Put your fingertips on the back of your neck. Now rotate your elbows in large circles. Forward first, then backward. Return to a normal position.
Step 7: Wrists
Hands can ache after a day of writing or typing.
Place your hands in a prayer position with your palms pressed together. Point your fingers upwards and keep your elbows still. Turn your wrists until your fingers point downwards. Make sure your palms are still pressed together.
Step 8: Arms
To stretch aching arms, stick up both your arms with your fingers pointing at the ceiling. Make each hand into a tight fist. Push one up to the ceiling, then the other. Finally open your fingers as wide as possible.
Step 9: Waist
With your arms still up, bend slightly to the right. Stretch your left arm to the right. Then repeat on the other side.
Step 10: Chest
If your chest is aching,
Grab either side of your chair just behind your hips. Push your chest forward, pulling your shoulders together behind you. Tilt your head back. Then return to a normal position.
Step 11: Hips, Legs, Ankles
After sitting down all day, your legs need exercise.
Raise your right leg so its parallel with the ground, or as far up as you can go. Point out your toes and stretch. Then point your toes towards the ceiling and stretch again. Slowly lower your leg to the ground. Now repeat with your right leg.
Step 12: Hips and thighs
If your hips and thighs hurting from sitting down,
Bend your right knee then lift up your right leg. Grab your knee or shin with both hands and lock your fingers. Pull your knee upwards towards you until you feel the stretch in your thigh. Now do the same with your left leg.
Step 13: Back and Neck
To relieve back and neck pain:
Put your hands on your knees. Lean forward. If you can do it, drop your hands to the floor on either side of your legs. Let your head and neck relax in this position. Then roll up very slowly to a normal position.
Step 14: Done
Feel better? Now get back to work.