Tiring WFH schedule ? Here are some ways that can help you relax instantly and keep you fit!

Recently I started with my first full time job and working from home has kinda been a totally outlandish experience because like forever we’ve been used to seeing this picture of travelling down to office, hectic train journeys, stuck in traffic jams worried about the late mark and by the time you reach office, you’re already drenched in sweat.

Although for few enthusiasts like me who fancy staying out, travelling to office seemed fun, "that's probably because you have’t started with going to office yet" said my sister. But thanks to covid, this work from home schedule seems but at the same time has really been taking a toll on my mind not just because of the long working hours, but also because I would rarely get time go out to take in some fresh air over walks and this gradually had started affecting my health. Love handles were literally so madly in love with me, felt like they would not wanna leave me ever, chest turning into man boobs and what do I say about the Diwali bumper family pack, ugh.

I knew I needed to take time and look after my health because procrastinating would take me to a point from where coming back would get even more tougher. So, over past few weeks I tried adjusting few stretches and exercises in my WFH schedule that help refresh and lighten mood instantly and trust me onto this this one cause when I say instantly it does help. The STRESS BUSTER CARDIO at the end of the article will definitely help you stay fit and in shape, just the way it helped me.

Stretches :

STRETCHES FOR BACK

• ON CHAIR :

Side stretch

Raise both your hands, stretched out closely touching your ears and fingers gripped with the fingers of other hand. With your palms facing the ceiling start bending to your left with. Breathe in slowly as you go down and try staying there for a moment. Now as you start coming back to start position slowly start breathing out. Repeat the same on the other side. Perform about 3 cycles on each side.

ADVANTAGE : Helps to reduce fat on sides of your chest and ribs. If performed in standing can help reduce love handles.

NOTE : Make sure your feet are still and continuously in contact with the floor. For ease let your back take support of the chair.

Twist

Sit erect and let your left hand take grip of the chair you are sitting on while the other hand taking grip on the table or your work desk. With both your elbows pointing outwards slowly start turning till you feel a stretch (more precisely on the side of the hip towards which you are facing). Repeat the same on the other side. Perform about 3 cycles on each side.

ADVANTAGE : Helps relieve back.

NOTE : Do not sit with an arched back

• STANDING :

Mountain Pose

Stand straight with your legs placed shoulder width apart, grip your fingers and stretch your hands straight above your head with palms facing the ceiling. As you do this, balance your body on the ball of your feet and stay in that pose for about 10 secs.

ADVANTAGE : Helps to relieve pain in heels and improves posture.

NOTE : Continue with regular breathing when holding the pose.

Toe Touch

Stand straight with your legs placed close to each other and your feet making an angle of 45°. Stretch your hands out and slowly start breathing out as you start bending down to touch your feet.

ADVANTAGE : Helps relieve back pain and improve posture; stretches thighs and calves as well as works your stomach due to pressure developed due to the bend.

NOTE : Try going as low as possible without bending knees or start with touching your toes and slowly start erecting your knees; gradually with consistent practise you'll make it!

• ON FLOOR (NOTE : Preferably to be performed on mat) :

Cat & Cow

Kneel down with your hands on the floor, now slowly start arching your back upwards and try pulling your chin towards your chest. Breathe out as you arch your back upwards. Now slowly start pulling your chest out with your face raising upwards and your stomach feeling the stretch. As you do this breathe in slowly. Repeat this 4-5 times.

ADVANTAGE : Relieves back stress, strengthens backbone, circulates blood effectively to the spine.

NOTE : Take long deep breaths, do not move your hands or knees.

Cobra Stretch

Lie down on your stomach. Place your hands right under your shoulders. Now lift your body only till your line of sight is parallel to the floor. Perform 3 repetitions.

ADVANTAGES : Stretches chest and organs within the chest, strengthens back, tones abdomen.

NOTE : Your hands would be bent; your chest and upper half of your belly would only be raised; Continue regular breathing.

Spine Lumbar Twist

Lie down on your back and stretch out both your hands on the floor, now lift one of your leg and place it with your opposite hand (try touching your feet to the palm of the opposite hand) while facing in the direction opposite to which the leg and hand have been placed. Hold the position for few seconds. Repeat the same on the other side.

NOTE : Do not forcefully try performing or holding the position.

Butt Bridges

Lie down on your back and bring your feet close to your buttocks placed at shoulder width. Now raise your hips while supporting your body on feet and shoulders. Hold the position for 5 secs. Slowly bring your hips back on the mat. Breathe out as you raise your hips and breathe in as you come back in the rest position. Perform 5-6 repetitions.

ADVANTAGE : Helps reduce lower back pain, tones glutei, strengthens back.

NOTE : Keep your glutei firm when you raise your hips; your back should not be arching.

Table Pose

Lie down on your back, place your feet close to your buttocks and hands next to your ears.

Now raise your hips and slowly raise your heels and support your body on your hands and ball of your feet.

Hold the position for 10 seconds. Then slowly bring your heels down followed by back on the floor. Continue with regular breathing

ADVANTAGE : Helps stretch stomach and chest; strengthens arms, wrists and legs.

NOTE : Do not perform in case of pain in shoulders.

STRETCHES FOR NECK AND SHOULDER

• ON CHAIR :

Neck side turns (left right)

Sit erect and try keeping your neck slightly firm with your eyesight exactly in front. Now slowly start turning to your left then come again to the start position and repeat the same on right side. Perform about 5 cycles.

NOTE : Make sure you try turning to maximum possible extent but not to a point where the stretch results in unbearable pain or resulting in movement of shoulders.

Neck rotations (clockwise & anti-clockwise)

Sit with an erect back and relaxed neck. Start making circles with your head starting from left, clockwise, about 5-6 rotations followed by 5-6 rotations anti-clockwise.

ADVANTAGE : Helps relieve stress in neck and shoulders.

NOTE : Try performing this with your eyes closed so your mind can focus on proper stretching of your neck.

Shoulder roll (front back)

Sit erect and start making rotations with your shoulders. Make about 5-6 rotations clockwise and then anti-clockwise or vice-versa.

ADVANTAGE : Helps relieve stress in shoulders.

NOTE : While rotating your shoulders try to ensure that your neck does not move.

Elbow circles (clockwise - anticlockwise)

Fold your arms with your hands touching your shoulders and start making circles with your elbows. Start with your elbows touching each other and make sure your forearms touch your ears every time while rotating. This makes the stretch more effective.

ADVANTAGE : Helps relieve stress in shoulders.

NOTE : Start with elbows touching each other and touch your ears with forearms while rotating.

Avoid doing the stretches performed on floor and jumping jacks and spot jog with a heavy stomach.

Quick Stress Buster Cardio :

• Jumping Jacks 30/30 seconds

Breathe in when you raise your hands, breathe out when you bring your hands down.

NOTE : Bend your hands from elbows when raising up.

• Spot Jog 30 seconds

Try raising your knees as high as possible because this will get you worked out more.

Performing both of these exercises without any gap and starting the next round of this routine with a gap of 5 seconds can help you feel refreshed, as by the end of the routine you will probably be out of breath and this would help distract your mind from the work stress. The full body movement would also help circulate fresh oxygen rich blood properly throughout your body.

Tune into my Instagram and tap on to (health)stories to have a look at more helpful tips for a healthy life. Feel free to DM me for suggestions!