Desk job ka matlab often 8–10 ghante almost same position me rehna. Slowly neck stiff, back tight, hips jammed, aur general fatigue ka combo develop ho jata hai. Gym na bhi ho, toh bhi thode micro-breaks se body ko relief diya ja sakta hai.
Har 45–60 minutes me sirf 2–3 minute ke liye utho. Thoda walk to water cooler, stairs ka ek chhota round, ya office ke corridor me simple stretching—ye sab blood circulation ko jumpstart karte hain.
Chair pe hi neck gentle side tilts, rotations, shoulder rolls, wrist circles, aur ankle circles kar sakte ho. Hip flexors tight feel ho rahe ho to khade hokar simple lunges ya quad stretch helpful hote hain. Lower back ke liye standing back extensions (hands on hips, halka sa peeche lean) ek quick reset jaisa lagta hai.
Screen height, chair support, mouse position jaise ergonomic changes bhi bohot farq laate hain. Monitor roughly eye level, feet flat, aur lower back ko support mila ho to posture automatically improve hota hai.
Idea ye nahi ki office ko gym bana do; idea ye hai ki body ko stone mode me mat jaane do. Chhote moves, baar-baar—ye hi sitting ke negative effects ko thoda cushion kar dete hain.