Women who work sitting on a chair for hours, be careful, adopt these stretching routines to protect the body from diseases:

News India Live, Digital Desk: In today’s busy life, it is a big challenge for office-going women to take care of their health between home and office responsibilities. Sitting in one place for hours and working on a computer Neck, Back and Shoulders It is common to feel stiffness.

According to this health report of March 11, 2026, if you only 10-15 minutes If you do these 5 easy stretching exercises, you will not only get relief from physical pain, but will also feel mentally refreshed.

1. Neck Rolls & Stretches

Why is it important: Looking at the screen for hours causes tension in the neck muscles (Cervical Tension).

How to do: Slowly rotate your neck clockwise and anti-clockwise. After this, bend your ear towards the shoulder and wait for a few seconds. Repeat this 5-5 times on both sides.

2. Cat-Cow Stretch

Why is it important: It makes your spine flexible and gives relief from lower back pain.

How to do: Come down on the ground on your knees and hands (tabletop position). While inhaling, bend the waist downwards and lift the head up (Cow). While exhaling, bend the waist upwards and put your chin to the chest (Cat).

3. Child’s Pose

Why is it important: This is the best exercise to relax the body and reduce stress. It opens the muscles of the hips and thighs.

How to do: Sit on your knees (Vajrasana) and extend your hands forward while resting your forehead on the ground. In this position, take deep breaths for 1-2 minutes.

4. Seated Spinal Twist

Why is it important: If you sit on a chair for too long, this stretch helps in releasing the stiffness in your waist.

How to do: Sitting on the floor, straighten your legs. Bend the right leg and place it outside the left knee and rotate your body to the right. Take support by placing your left hand on your right knee.

5. Shoulder Shrugs and Rotation

Why is it important: It instantly removes heaviness in the shoulders due to typing and wrong posture.

How to do: Lift your shoulders up towards your ears and then release them forcefully. After this, rotate the shoulders in circles.

Professional Tip:

While doing these exercises, pay attention to your breathing. Never hold your breath while stretching. Even in office, take a ‘walk break’ of 2 minutes after every 1 hour.