डेस्क जॉब वालों के लिए कमर दर्द का पक्का इलाज है ये 10 चेयर योग

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कुर्सी पर सीधे बैठें, सांस लेते हुए छाती को आगे निकालें और ऊपर देखें (काऊ), फिर सांस छोड़ते हुए अपनी पीठ को गोल करें और ठुड्डी को छाती से लगाएं (कैट)

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कुर्सी से खड़े हो जाएं, अपने हाथ डेस्क पर रखें और तब तक पीछे जाएं जब तक आपका शरीर ‘L’ आकार न बना ले। इससे पीठ और हैमस्ट्रिंग का तनाव कम होता है

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कुर्सी पर सीधे बैठकर दाएं हाथ को कुर्सी के पिछले हिस्से या बाएं घुटने पर रखें और धीरे से पीछे की ओर मुड़ें। यही दूसरी तरफ भी दोहराएं

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अपने दाएं टखने को बाएं घुटने के ऊपर रखें। सीधा बैठें और धीरे से आगे की ओर झुकें। यह कूल्हों और निचली कमर के खिंचाव के लिए बेहतरीन है

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पैरों को थोड़ा फैलाकर बैठें और धीरे-धीरे अपने शरीर को घुटनों के बीच नीचे की ओर झुकाएं, हाथों को जमीन या टखनों तक ले जाएं

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एक हाथ से कुर्सी को पकड़ें और दूसरे हाथ को सिर के ऊपर से दूसरी तरफ ले जाकर साइड की मांसपेशियों को स्ट्रेच करें

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अपनी भुजाओं को आपस में लपेटें और हथेलियों को मिलाने की कोशिश करें। इससे ऊपरी पीठ और कंधों की जकड़न खुलती है

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गर्दन को धीरे-धीरे एक तरफ से दूसरी तरफ घुमाएं। यह सर्वाइकल और ऊपरी पीठ के दर्द में राहत देता है

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अपने हाथों को पीठ के पीछे ले जाकर आपस में बांध लें और धीरे-धीरे भुजाओं को ऊपर उठाएं। यह झुके हुए कंधों को सीधा करने में मदद करता है

[{"selector":"#anim-ab072c4e-1f1c-4947-bc77-bd30d2b44abf","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e36c0670-5401-4dac-8231-0fd994ece64d","keyframes":{"transform":["translate3d(0px, 130.43736%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-05163018-e9cd-47ef-a0b4-46c65df3513b","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-47e403dc-14b3-4ade-a439-b8007ed8a0dd","keyframes":[{"offset":0,"transform":"translate3d(0, -2100.88769%, 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, -590.7696184280001%, 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, -200.844863164%, 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, -75.421868071%, 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, -32.773847964%, 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"}] Image Credit: pinterest

सांस लेते हुए दोनों हाथों को सीधा ऊपर की ओर खींचें और हथेलियों को मिलाएं। इससे पूरी रीढ़ की हड्डी में खिंचाव आता है

[{"selector":"#anim-d517b09b-b5df-495c-a5e9-611e887074c2","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b926809a-e49a-4969-87e4-c17663cf030f","keyframes":{"transform":["translate3d(0px, 135.10567%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-46155570-015a-4f0b-9ee3-4b5f6f43f9f0","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-30f86089-08e3-4165-a9cc-93e7092914c0","keyframes":[{"offset":0,"transform":"translate3d(0, -2200.88769%, 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, -618.8896184280001%, 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, -210.404863164%, 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, -79.01186807100001%, 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, -34.333847964%, 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"}] Image Credit: pinterest

डिजिटल श्रृंगार में ब्लूटूथ वाली चूड़ी, अब फैशन के साथ तकनीक भी Find out More

डेस्क जॉब वालों के लिए कमर दर्द का पक्का इलाज है ये 10 चेयर योग

सीटेड कैट-काऊ

डेस्क डाउनवर्ड डॉग

सीटेड स्पाइनल ट्विस्ट

सीटेड पिजन पोज़

सीटेड फोरवर्ड फोल्ड

एक हाथ से कुर्सी को पकड़ें और दूसरे हाथ को सिर के ऊपर से दूसरी तरफ ले जाकर साइड की मांसपेशियों को स्ट्रेच करें

सीटेड साइड स्ट्रेच

अपनी भुजाओं को आपस में लपेटें और हथेलियों को मिलाने की कोशिश करें। इससे ऊपरी पीठ और कंधों की जकड़न खुलती है

ईगल आर्म्स

गर्दन को धीरे-धीरे एक तरफ से दूसरी तरफ घुमाएं। यह सर्वाइकल और ऊपरी पीठ के दर्द में राहत देता है

नेक रोल्स

चेस्ट ओपनर

सांस लेते हुए दोनों हाथों को सीधा ऊपर की ओर खींचें और हथेलियों को मिलाएं। इससे पूरी रीढ़ की हड्डी में खिंचाव आता है

अपवर्ड सैल्यूट