6 exercises to help alleviate office syndrome:

Release yourself from neck and shoulder pain. Work hard, pain hard. Office workers who tackle heavy workloads often sit incorrectly and remain in the same position for long periods, about 6-8 hours a day, without changing posture; this habit leads to tension, back pain, shoulder pain, and even pain extending down to the arms. However, don't worry, pain can be remedied. Adjust your sitting posture, change your work schedule, and release the pain with these 6 exercises!

1. Bridge Pose

You can start this pose right after waking up. Begin by lying flat on your back on the floor. Bend your knees and place your feet flat on the ground, hip-width apart. Keep your arms at your sides with your palms facing down. As you exhale, press your feet into the floor and lift your hips up, using your hands for support. Hold the pose for 5 breaths, then lower your hips back down. Repeat this exercise 3-4 times. This pose effectively stretches and relaxes your spine, chest, and thighs.

2. Cobra Pose

Lie on your stomach to prepare for the cobra pose. Start by bending your elbows, keeping your upper arms and hands close to your body. Spread your legs slightly, about shoulder-width apart. Then, straighten your arms to lift your upper body off the ground, keeping your elbows slightly bent. Open your chest and shoulders, and lift your head to align with your upper body. Hold the pose and breathe in and out for about 3-5 breaths. Return to the starting position and repeat. This pose helps to strengthen the spine and the abdominal muscles.

3. Cat Cow Poses

Start by kneeling on the floor and placing your hands parallel to your shoulders. Inhale, lift your head, and arch your back. As you exhale, lift your tailbone, engage your core, round your back, lower your head, and bring your hips down onto your heels. Lower your chest and stretch your arms and spine, resting your forehead on the floor. Hold this position for 5 breaths, then lift yourself back up. Practicing this regularly can significantly reduce tension and stiffness in the back and hips.

4. Triangle Pose

Begin by standing straight, hands clasped together. Separate your feet approximately 1 meter apart. Angle the right foot outward at a 90-degree angle, keeping the left foot positioned halfway across the right foot. Take a deep breath in, and as you exhale, gradually lower your right hand parallel to the floor, aligning it with the left foot. Simultaneously, extend your left hand upwards, parallel to the shoulder, and tilt your head up, gazing towards the fingertips of your left hand. Hold this position for 5 breaths. This pose helps stretch and elongate the muscles and back, while also toning and tightening the buttocks and hips.

5. Mountain Pose

Start by standing with your feet together, straightening your knees to create tension, and engaging the muscles in your calves and abdomen. Lift your chest, elongate your back, keep your neck upright, and gaze straight ahead to maintain body balance and prevent slumping. Raise both arms above your head, palms facing inward towards each other, and hold the position. Then, gradually lower your arms down and repeat this exercise 3-4 times. This pose helps alleviate back pain, foot pain, and strengthens the muscles of the legs and abdomen.

6. Tree Pose

Stand tall with your feet together, straighten your back, and keep your arms and hands close to your body. Next, lift your right leg and place your ankle on the inside of your left calf, and raise your arms, placing your palms together in front of your chest or above your head. Hold this pose for 5 breaths, inhaling and exhaling deeply. This posture helps stretch the spine, chest, and legs.

"Office Syndrome" is something many aren't afraid of because they haven't experienced it yet. However, let's be clear—it may not be a serious illness, but it can be incredibly frustrating and disrupt daily life. Start by adjusting your sitting posture, changing work habits, and managing stress to relieve fatigue and discomfort. It's better than letting it linger until physical therapy or, in severe cases, surgery becomes necessary. Let’s work hard and play hard, and also consider buying a life and health insurance for peace of mind.

Source:  www.yogajournal.com