ऑफिस डे के लिए 10 मिनट का क्विक मॉर्निंग स्ट्रेच प्लान

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सिर्फ 10 मिनट का ये मॉर्निंग स्ट्रेचिंग रूटीन बॉडी को फिट और माइंड को फ्रेश रखता है. डेली करने से फ्लेक्सिबिलिटी बढ़ती है, स्ट्रेस कम होता है और ऑफिस डे आसान बनता है

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सीधे खड़े होकर नेक को धीरे-धीे दाएं और बाएं घुमाएं. ये नेक पेन और मॉर्निंग स्टिफनेस कम करता है और बॉडी को रिलैक्स फील देता है जिससे दिन की शुरुआत आसान होती है

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दोनों शोल्डर को आगे और पीछे गोल-गोल घुमाएं. ये शोल्डर टेंशन कम करता है और ब्लड सर्कुलेशन बेहतर बनाकर ऑफिस वर्क के लिए बॉडी को तैयार करता है

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एक हाथ को सामने सीधा करके दूसरे हाथ से हल्का प्रेस करें. ये आर्म मसल्स को रिलैक्स करता है और लंबे समय तक कंप्यूटर वर्क के लिए स्ट्रेंथ देता है

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सीधे खड़े होकर बॉडी को दाएं और बाएं साइड में धीरे-धीरे झुकाएं. ये वेस्ट और साइड मसल्स को एक्टिव करता है और फ्लेक्सिबिलिटी बढ़ाकर बॉडी को एनर्जेटिक बनाता है

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धीरे-धीरे आगे झुककर पैरों को छूने की कोशिश करें. ये बैक और लेग मसल्स को स्ट्रेच करता है और पूरे बॉडी में फ्रेश एनर्जी भर देता है

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एक-एक पैर को आगे और पीछे हल्के से स्विंग करें. ये लेग मसल्स को एक्टिव करता है और ब्लड फ्लो बढ़ाकर मॉर्निंग सुस्ती दूर करता है

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मैट पर आकर कैट काउ मूवमेंट करें और सांस के साथ बॉडी को मूव करें. ये स्पाइन को फ्लेक्सिबल बनाता है और बैक पेन से राहत देता है

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बैठकर या खड़े होकर एंकल को धीरे-धीरे गोल-गोल घुमाएं. ये एंकल जॉइंट को मजबूत करता है और चलने-फिरने में बैलेंस बेहतर बनाता है

[{"selector":"#anim-7c4aa4de-5bf4-42d9-a71a-9c9328eeb1d3","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1b42ce60-6750-487a-a7bc-4b123009d990","keyframes":{"transform":["translate3d(0px, 130.93093%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-38bea3bb-ca1f-4858-92f7-b0011d52f882","keyframes":{"transform":["scale(1)","scale(1.5)","scale(0.95)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-1f6efcf3-687a-4f65-ab7d-6f2389380881","keyframes":[{"offset":0,"transform":"translate3d(0, -1069.6581%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.29,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.45,"transform":"translate3d(0, -300.78785772000003%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.61,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.71,"transform":"translate3d(0, -102.25931436000002%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.8,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.85,"transform":"translate3d(0, -38.40072579%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.92,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.96,"transform":"translate3d(0, -16.68666636%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":1,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"}],"delay":0,"duration":600,"fill":"both"}] [{"selector":"#anim-988f8408-edbb-4538-a3bf-74a6cc89a7a7 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(5.40322585335754%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Image Credit: pinterest

गहरी सांस लें और धीरे-धीरे छोड़ते हुए माइंड को शांत रखें. ये स्ट्रेस कम करता है और पूरे दिन के लिए फोकस और पॉजिटिविटी बढ़ाता है

[{"selector":"#anim-ed826b48-347f-4e32-a2c6-1b641468b4fe","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1533150e-824f-4208-b400-f4c779bb03fb","keyframes":{"transform":["translate3d(0px, 130.93093%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-284561ed-701d-451c-b7ed-ebc4e984d59d","keyframes":{"transform":["scale(1)","scale(1.5)","scale(0.95)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-cf560b54-c422-4b1c-b42a-9eb0c8586099","keyframes":[{"offset":0,"transform":"translate3d(0, -1069.6581%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.29,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.45,"transform":"translate3d(0, -300.78785772000003%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.61,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.71,"transform":"translate3d(0, -102.25931436000002%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.8,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.85,"transform":"translate3d(0, -38.40072579%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.92,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.96,"transform":"translate3d(0, -16.68666636%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":1,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"}],"delay":0,"duration":600,"fill":"both"}] [{"selector":"#anim-c1609570-5dcc-4949-a257-37a9a5735c85 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Image Credit: pinterest

2026 वेडिंग सीजन में ट्रेंड करेंगे ये डिजाइनर शरारा सूट Find out More

ऑफिस डे के लिए 10 मिनट का क्विक मॉर्निंग स्ट्रेच प्लान

नेक स्ट्रेच

शोल्डर रोल

आर्म स्ट्रेच

साइड बेंड

फॉरवर्ड बेंड

लेग स्विंग

कैट काउ पोज

एंकल रोल

डीप ब्रीदिंग