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Get Rid Of Aches With These Trusted Exercise Routines

As a tech worker, you likely have to bend over a workstation 5 or 6 days every week. You may be a technician and your job requires regularly straining to reach panels, wires, terminals, and so on. Or are you a tech writer and you have to sit for more than five hours at a stretch?

 

Your job or side hustle may have led to the following; haunched shoulders, overweight, sore body, bad eating habits, neck pain, shoulder strain, or heavy arms. The symptoms of discomfort are too numerous to be all mentioned. But you may relate to some that have been mentioned above.

 

Well, getting more sleep and eating well is a good way to keep healthy. But it is not all you can do. In the following section of the article, you will see some simple workout routines that you can practice. Hitting the gym is good but not everyone can afford the time to do it. You can practice these steps in the house. Also, you can join workout groups if your time permits.

 

Lower back exercise

Lower back drill. Photo: TeamUSA

 

Like flat on the floor.
Bend knees but keep your feet flat.
Push your back upwards slowly but steadily.
After ten seconds, relax and repeat the pushing process again.

Back exercise
Exercise for the back. Photo: BBC

 

While standing straight, spread arms wide apart.
Simultaneously move arms backward.
After five seconds, return to starting position.
Then repeat the process.

Also read:
Exercise Reduces Chronic Lower Back Pain By Up To 16%
Sitting Too Long Can Kill You, Even If You Exercise
Find Out Why You Need To Start Exercising Now
Shoulder exercise
Cure Shoulder Aches. Photo: Openfit

 

Lie on the floor and raise your body with only the tip of your toes and palm.
Then alternate between lifting hands off the floor.
Ensure the full-arm is at the same length as your shoulder.

Sides exercise
Side Exercise. Photo: Stylecare

 

Lie on the floor and raise your body with only the tip of your toes and bent arm.
Lift your left hand and spin your position until you are kept off the floor sideways by your right hand and your right leg.
Change position and repeat with your other hand.
Alternate positions.

Abdominal exercise
Abdominal exercise routine. Photo: Wikihow

 

Sit up and keep your leg stretched out flat.
Bend your head and try to reach your knees.
Repeat the process and stop when the pain becomes too much.

Hand and Arms exercise
Prayer pose. Photo: Dreamstrive

 

Place palms together behind you and strike a prayer pose.
Next, extend one arm to full length by your side.
Repeat for the other hand.
Alternate hands.
You can also try both arms.

Neck exercise
Neck bending exercise. Photo: Getty Images

 

Place right hand over the head and reach your jaw.
Then push sideways until the head is resting on the right shoulder.
Hold the position for ten seconds.
Repeat procedure for the left hand.

Legs and Thighs
Jogging or Running. Photo: Shutterstock

 

Because these basically take the brunt of our long sitting time, it is just best to seek time to run.
Increase the time you run for from five minutes to 10, and so on.
If you tried running but couldn’t get past three minutes, you can start out with walking briskly.

 

All the above exercises are basic and as you get more comfortable, try taking on more challenging approaches.

 

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Onwuasoanya Obinna

A reader of books and stringer of words. Passionate about Science and Tech. When not writing or reading he is surfing the web and Tweeting.

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