Coping with Stress – Physical stress-busters

Coping with Stress – Physical stress-busters

 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.