7 simple exercises for people spending too much time on the laptop

“People lose half of their health to gain wealth, and they lose half of their wealth to regain their health.”

- Gurudev Sri Sri Ravi Shankar

 

Staying on the laptop or the phone is more of a norm today than an exception. Whether we work from home or the office, we spend a lot of time in a single posture. This may affect not just our posture but also strain our eyes, weaken our knees and cause stiffness in muscles. We may not be able to change our tech-advanced lifestyle of working without gadgets, but we can do something to handle it. Take a look at some of these simple exercises while working on the laptop for long hours.

Simple exercises to keep you fit and dynamic

1. Thumb Beneath Jaw Exercise

Step 1: Open both your palms and stretch your fingers.

Step 2: Place your palms on your face so that four fingers rest behind your head and the thumbs beneath the jaw.

Step 3: Staying in this position, roll your eyes clockwise and then anticlockwise every four times.

Step 4: Remove both palms, shake your hands and relax.

This small exercise relaxes your eyes while offloading the tension off your neck and shoulders.

2. The Leg Hugging Exercise

Step 1: Fold one leg and place your feet over the other.

Step 2: Now, bend downwards, seated on your chair. 

Step 3: Hug your leg as you rest your head over your knees.

Step 4: Repeat it for the other leg 5-6 times on each side.

This is also one of the knee exercises that keeps knee pain at bay and relieves the stress on the back muscles.

3. The Surrender Exercise

Step 1: Sit straight on the chair and open your hands. 

Step 2: Rest both your hands over your tummy.

Step 3: Now take them away as you would open your arms.

Step 4: Take the hands with open arms up as you would pray or surrender.

Step 5: Now, bring them back to the tummy and repeat the set 6-7 times.

You will feel a stretch in your muscles. It is also one of the back-strengthening exercises that keeps your back, hands, and shoulders flexible.

 

4. Neck roll

Step 1: Sit straight. Inhale and pull your neck up.

Step 2: Exhale and bring it down. Repeat it a few times.

Step 3: Move your neck to the left side by touching your chin to the shoulder. Repeat it for the other side.

Step 4: Bring your left ear close to the shoulder and stretch your neck. Repeat it for the other side.

Step 5: Now roll your neck from left to right in a clockwise direction and then in an anticlockwise direction.

Step 6: Repeat Step 5 for at least five rounds. 

Neck roll or neck rotation is one of the parts of warm-up yoga exercises that release the tightness in the neck and back. However, remember to do the exercise slowly.

5. The Focus Exercise

Step 1: Start focusing on a point on the wall or floor.

Step 2: Build a pattern in your mind, like 8 or a symbol.

Step 3: Move your eyes and neck but not your body as you try to imagine the pattern.

Step 4: Take a break for 2 minutes and repeat the same exercise 4 times.

This is one of the eye exercises that help build focus while letting your eyes take a break from the blue screen and avoiding overstraining.

6. Chin tuck exercise

Step 1: Sit upright on your chair and draw your head and chin back gently (as if making a double chin) without much force.

Step 2: Straighten your back and elongate your neck as if a string is pulling the head upward. 

Step 3: Relax your jaws and draw a few breaths in this stretching posture.

Step 4: Release your chin and repeat the process a few times.

Not only is this an efficient back-strengthening exercise, but also helps fight the stiffness and stress off your facial muscles.

 

7. The Swimming Exercise

Step 1: Sit straight on your chair.

Step 2: Start rotating your left hand backward like a backstroke in swimming.

Step 3: Repeat the same technique on the other hand and practice a few times.

Step 4: Do the forward stroke as you rotate your left hand.

Step 5: Repeat on the other hand and practice a few times.

This stretching exercise improves your flexibility, relaxes your spine, and boosts your mood.  

Conclusion

Adjusting your work desk every time before you begin working helps minimize postural problems. Also, taking adequate breaks during work is a necessity to fight off muscle stiffness and improve flexibility. While there are several yoga poses for the back, doing these simple exercises will ensure your body doesn’t get super exhausted even after working long hours.

FAQ on simple exercises for people working long hours on the laptop