Essential Stretches for Professionals: Neck, Shoulders, Wrist Exercises to Avoid Pain

If you're a working professional, this video is for you. Why? Because as a working professional, you have been leading a very sedentary life. Have you realized that your chair at your own desk is rotating, has got wheels? All you have to do is wheel yourself out and go reach out to your colleague, and most of the times you're not walking. And because of your desk job, do you feel that your neck is hurting? Your wrist is hurting, your back is hurting because of exhaustion and posture, well, this video is for you. Hi, my name is Deenaz. I have been working since the last 30 years, and most of my work in the last 4-5 years has become very sedentary because I'm seated on a chair and I've got this online work that I'm doing. So unlike the earlier days when I used to have gyms and I used to be super active, That period was different, but now I can experience my own life becoming a little more sedentary, and I've created a plan around myself so that even when I'm working throughout the day, I feel really fit and energetic. So really and truly, would you like to stay fit and feel energetic throughout the day? Then this video is for you. In order for you to improve your posture, here are 5 important exercises that you can do. The first problem is your neck problem. Now, if you are sitting at a laptop or you're working from home and you're sitting on your mobile phone, then all the time your neck is in this bent position. When your neck is in this bent position for 1 or 2 days or for 1 month, it's okay. But if you did that repeatedly, day after day or year after year, then the natural curvature of your neck bends from here to here. And when the natural curvature bends, remember that, that, that is what causes neck pain. And this is called cervical spine, and the cervical spine starts bending. And that is why this first exercise that I've created for you is for your cervical spine. All you need to do is sit at your desk, and whenever you have the time You can just look to your right, hold for 5 counts, and come back. And look to your left, hold for 5 counts, and come back. Again, look to your right, back straight, and back. Take it to the other side and back. Once more, hold it there. Now try to look over your shoulder like you're talking to somebody. Just look over your shoulder and come back. And you look over your shoulder and you come back. By doing this simple exercise in the— in your office, you're not going to feel odd. Now if you stood up and started jumping around, that might make you feel odd. The next important exercise is for you to stretch this muscle which you're using all the time. So all you need to do is Drop your neck down and drop one— the arm down. Lift, use your palm, tilt it diagonally to the side, and now start pressing this down and come back. Other side. And come back. It's very important for you to repeat these things at least 3-4 times in a day. Once more. Like, right now I'm just showing you the exercise, but when you actually do it, you really and truly want to do it at least for 5 to 10 repetitions and hold each stretch for at least 20 20 seconds. That's when the magic happens. The next exercise is for the back of your neck. So you go down, come up, put your palms here, take— hold it under your chin and tilt backwards. Come back center. Always aligning yourself center is super important. Go down Come up and tilt back. Once again, go down, come up, tilt back. The last one, I want you to go down and just let your neck hang loose. Come back. Other side and come back. So these were 3 important stretches and strengthening exercises for your neck muscles. Now along with your neck muscles, you have a lot of strain on your shoulders and on your wrist. So this exercise is going to be for your shoulders, and all you need to do is hold your palm here and just open, close, open, close. 1, elbow out, 2, 3 4, 5, 6, 7, 8, 9, and 10. And relax. Now this exercise was really good for your shoulders as well as if you squeeze your upper back muscles, you're also going to get relief. From back pain, upper back at least. And the 5th most important exercise I want to show you is for your wrist. So you can use both your wrists or you can do one at a time. So we, we're going to hold it here and we're just going to tilt it inwards. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Other way. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. And finish it off with just rotations. Just relax. It's really, really soothing. But the point is, are you really motivated to do this, or would you rather stay in pain? We have always got to great— two great choices, and the opportunities that we seize is what will make our body health— healthy and our mind fit. Now, if you really are serious about getting your my body fit and your mind fit, then I invite you to my masterclass where I help working professionals to learn how to get started on their health and fitness journey without any equipment from the comforts of your own home. But the most important point is time is a factor for you. So if time is an issue for you, within 30 minutes I can help you to get fit and relieve yourself with all these occupational problems that you're facing. Hope you— I hope and truly you love, love this video. You know, I want you to know one thing, that your families do want you to work and do want you to earn money, but your families also want you to be healthy and fit. Do like this video, do share this video with people around you, and let's work on getting working professionals healthy and fit in India.