9 exercise poses for fixing office syndrome

9 exercise poses for fixing office syndrome, treating pain on neck and shoulder. 

What is the office syndrome?

Office syndrome is symptoms of muscle and adhesion pain from the repeated use of the same muscle in long periods of time, causing the contraction and pain on certain parts of the body that may turn to chronic disease.

What are the causes?

·        Abnormal environments like not enough light, no backrest on chair, the position working desk is too high or too low.

·        Inappropriate working posture like not sitting in full seat, sitting in the same posture for long time

The risking symptoms of the office syndrome 

1.   Have a vague pain in wide part of body, cannot be specific the clear position.

2.   Chronic headache or migraines 

3.   Chronic back pain

4.   Stiff pain on leg or numbness 

5.   Eye pain or blears.

6.   Numb feeling on hand, trigger finger, waist pain

9 poses for fixing the office syndrome. 

1. Stretches the neck muscle 

Rotate the neck on any side till you feel stiff then grab your head and keep pressing it for 10-15 seconds then switch to the other side, repeat 2-3 times.

2. Stretches the upper arm muscle

Stretches both of the arms and join over the head, push the arm in backwards until feeling stiff keeping it for 10-15 seconds and pull forward and keep switching side

3. Stretches arm and shoulder 

Expand the left arm to the right and fold another side of your arm toward yourself to lock to make the similar posture of plus symbol, keep your arms stiff for 10-15 seconds then repeat by switching sides.

4. Stretches arms and waist muscles 

Rise your right arm up, close to the ear then lean your body to the left for 10-15 seconds and switch sides.

5. Stretching back and flank muscles

Lift your right arm, fold the elbow down to back of head and touch the left shoulder then touch the right elbow with the left hand and pull it to the left for 10-15 seconds then shuffle sides 

6. Wrist exercises

Push both hands together in a clasped position between your chest. Spread both elbows. Keep your arms horizontal and hold for 10-15 seconds and repeat 2-3 times..

7.fingers and hand exercises 

Clench both hands tightly and hold for 5 seconds, then slowly release. Stretch as far as you can and hold for 5 seconds. Repeat 2-3 times.

8. Breast muscle exercises 

Stand up, join your hands at your back, rise them up tightly for 10 secs then press yourself tightly for 10 seconds then repeat 1-2 times

9. Thigh exercises 

Sit on a chair, lift your left foot and place it on top of your right knee. Lean forward until you feel tight for 10 seconds, then shuffle to the right side.