STRESS-BUSTERS

STRESS-BUSTERS

In the past, daily work was largely physical. Now that physical exertion is no longer a

requirement for earning a living, people do not get rid of stress so easily. It accumulates

very quickly. People need to develop a regular exercise program to reduce the effects of

stress before it becomes distress. Regular physical activity improves health in the following

ways:

• Reduces the risk of dying prematurely

• Reduces the risk of dying from heart disease

• Reduces the risk of developing diabetes

• Reduces the risk of developing high blood pressure

• Helps reduce blood pressure in people who already have high blood pressure.

• Reduces the risk of developing colon cancer

• Reduces feelings of depression and anxiety

• Helps control weight.

• Helps build and maintain healthy bones, muscles, and joints.

• Helps older adults become stronger and better able to move about without falling.

• Promotes psychological well-being

Some of the physical stress-busters are explained below:

1. Stretching Exercise: Regular physical exertion of any intensity helps discharge muscle

tension and builds strength, resilience and energy. Here is a simple stretching exercise

managers can practice sitting right at the desk. Try to do 3-4 exercises at least once every

hour of continuous work, breaking for 5-10 minutes. Try to do exercise 1 more frequently.

Adopt a good posture with shoulders and arms relaxed. Perform each stretch smoothly

and SLOWLY, avoid jerky and bouncy movements. (Source: www.bbk.ac.uk – Stretching

Exercises at Your Desk)

1. Neck Stretch – Sit tall. Keep face forward; try to touch your left shoulder with your

left ear. Hold for 6 seconds. Return head upright. Repeat on the right. Do not tense

or hunch your shoulders. Repeat 6 times on both sides.

2. Diagonal Neck Stretch – Turn your head slightly towards the right and then look

down as if you are looking in your pocket. Stay like this for 15 seconds and then

relax. Now do the same on your left side. Do this exercise for three times on each

side.

3. Cable Stretch – While sitting with chin in, shoulders relaxed, hands relaxed in lap,

and feet flat on the floor, imagine a cable pulling the head upward. Hold for 3 seconds

and relax. Repeat 3 times.

4. Shoulder Shrug – Slowly bring shoulders up to the ears and hold for approximately

3 seconds. Rotate shoulders back and down. Repeat 10 times.

5. Executive Stretch – While sitting, lock hands behind head, bring elbows back as

far as possible. Inhale deeply while leaning back and stretching. Hold for 20 seconds.

Exhale and relax. Repeat 1 time.

6. Foot Rotation – while sitting, slowly rotate each from the ankle. Rotate each foot 3

times in one direction, then 3 times in the opposite direction. Relax. Repeat 1 time.

7. Hand Shake – While sitting, drop arms to the side; shake hands downward gently.

Repeat frequently.

8. Wrist Stretch – Hold arm straight in front of you. Pull the hand backwards with the

other hand, then pull downward. Hold for 20 seconds. Relax. Repeat 3 times each.

Other Exercises

1. Deep Breathing – While standing or in an otherwise relaxed position, place one

hand on the abdomen and the other on the chest, inhale slowly through the nose.

Hold for four seconds. Exhale slowly through the mouth. Repeat.

2. Eye Comfort Exercises – Blinking and yawning (produces tears to help moisten

and lubricate the eyes). Expose eyes to natural light.

3. Palming – While seated, brace elbows on the desk and close to the desk edge. Let

weight fall forward, cup hands over eyes, close eyes. Inhale slowly through nose

and hold for 4 seconds. Continue deep breathing for 15-30 seconds.

4. Eye Movements – Close eyes. Slowly and gently move eyes up to the ceiling, then

slowly down to the floor. Repeat 3 times. Close eyes. Slowly and gently move eyesto the left, then slowly to the right. Repeat 3 times.

5. Focus Change – Hold one finger a few inches away from the eye and focus on the

finger. Slowly move the finger away. Focus far into the distance and then back to

the finger. Slowly bring the finger to within few inches away from the nose. Focus on

something more than 2,5km away. Repeat 3 times.

6. Hand Massage – Massage the inside and outside of the hand using the thumb and

fingers. Repeat frequently (including before beginning work)

7. Finger Massage (Perform very gently) – Massage fingers of each hand individually,

slowly and gently. Move towards nail gently massaging space between fingers.

Perform daily.