75 percent of office workers in India suffering from muscle and joint pain, relax the body with these easy exercises of shoulder-waist and wrist | 75% of employees suffering from muscle and joint pain during lockdown in India, relax the body with shoulder-waist and wrist exercises

  • Give a small break to the body after every 40 minutes during work and keep doing body movements even while sitting in the chair
  • Injury to the muscles and joints associated with work increases gradually, sometimes it takes years, so stay alert

Dainik Bhaskar

May 21, 2020, 01:37 PM IST

AC Shilton. Two separate studies on office workers indicate that 75% of people in India and 60% in Greece are experiencing musculoskeletal pain during work. The personnel included in the study had office desks and full size computers. So these workers were in slightly better positions than those working on laptops. Therapist Joey Berange at Northwestern Medicine Central DuPage Hospital explains that the lockdown has increased the number of patients with neck and back pain and many patients reported that they are working on sofas.

According to Begange, the biggest problem of working on the bed or couch is that it is very comfortable. According to Nancy Black, Associate Professor of the Department of Mechanical Engineering at the Université de Moncton, Canada, whenever you stay in one position for a long time, there is a problem. He cautioned that, when you sit or stand, the gravity presses the disc of the waist. Over time, these compressed discs cause back pains and nerve problems.

20–30 second movement normalizes the situation
Doctor Black says that when the gravity deteriorates your spine, fluid comes out of the disc. At the same time, by moving around for 20 to 30 seconds, the liquid settles back into the disc. This makes everything as normal as before. Doctor Black recommends taking short walking breaks every 40 minutes.

The effect is seen in years
One thing that is important to keep in mind is that musculoskeletal injuries due to work tend to increase slowly. In such a situation, if you keep moving continuously by taking breaks, it will benefit. You would love to know after 10 years from today that you took a little time every day for your body. No need to worry about your back position. It is good to work by straightening the back and bending the shoulders.

Doing these three types of stretches three times a day during work at home will relieve pain in your neck, neck, hands and back.

Wrist flexor and extensor stretch
  • Remove the hand in front of you and place the palm towards the ground.
  • Slowly pull the fingers back with the other hand. This will make you feel stretched near the wrist.
  • Pause and release for a few seconds.
  • After this, keep the hand straight and with the help of the other hand, lower the fingers and palm towards the body. Stop for a few seconds.

Shrug off

  • Raise your shoulders towards the ear and hold for 3 to 5 seconds.
  • Skip and repeat it 3 to 5 times.

Chest and back stretch

  • Attach the hands behind the head and press the blades of the shoulders together.
  • Hold this pressure for 5 to 6 seconds.
  • Take a breath and repeat once more.

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