Chopra - Workout for Desk Bounds: Quick Stretches & Exercises to keep your Neck, Shoulders, Back & Legs Pain-free and Mind Active

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Fitness Sutra

WORKOUT FOR DESK BOUNDS

Quick Stretches and Exercises to keep your Neck, Shoulders, Back & Legs Pain-free and Mind Active

Dr. Monika Chopra
www.fitness-sutra.com

Dr. Monika Chopra, 2019

Published by FitSutra Wellness Pvt Ltd, 33, Prachi Residency, Baner Rd., Pune-411045, India

No part of this book may be reproduced, transmitted, or utilized in any form or by any means, electronic or mechanical including photocopying or recording or by any information storage and retrieval system, without written permission from the author.

Although I am a Physiotherapist (PT, for those of you in the USA) and a trained Yoga teacher, my suggestions through this book do not establish a doctor-patient relationship between us. This book is not intended to be a substitute for the medical advice of physicians. You should regularly consult a physician in matters relating to your health particularly with respect to any symptoms that may require diagnosis or medical attention. I advise you to take full responsibility of your safety and be aware of your physical limits. Before practising the exercises described in this book, be sure that your equipment is well maintained. Do not take risks beyond your level of flexibility, aptitude, strength, and comfort level.

This is a work of nonfiction. No names have been changed, no characters invented and no events fabricated. The information provided within this Book is for general informational purposes only. While I have tried to keep the information up-to-date and correct, there are no representations or warranties, expressed or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the information, products, services, or related graphics contained in this book for any purpose. Any use of this information is at the reader's own responsibility. I do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.

Foreword

I come across numerous patients with diseases that are outcome of a modern, desk bound and stressful lifestyle. Most of these could have been prevented simply by living a physically active life.

This book is a solution towards making your sedentary life active without altering your daily routines too much. With her sound knowledge of Physiotherapy and Yoga, Dr. Monika Chopra has done justice to her subject.

The exercises mentioned herein are simple and holistic. The routines are effective and would certainly help in improving your overall health and wellbeing.

Dr. K. H. Sancheti

Founder President and Chief Orthopedic Surgeon

Sancheti Institute for Orthopedics & Rehabilitation, Pune

Foreword by Author

I would like to thank you and congratulate you for buying this book. This book will definitely guide you to a healthy you in light of the exercises suggested.

In more than a decade of working as a physical therapist and a holistic lifestyle consultant, I have come across lot of people suffering from the occupational hazards of long work hours and a sedentary lifestyle. The list of problems start from back ache, shoulder pains, carpal tunnel syndrome, and cervical pain; stretching over to knee pain, varicose veins, and ankle & heel pains. Most of these problems are associated with problems of low concentration spans, anxiety, stress, depression and obesity. A connection between all these problems is obvious and is the outcome of ignoring our physical and mental health. This is due to long working hours, short break times, lack of exclusive workouts and the immense pressures of meeting work commitments coupled with faulty eating habits.

Unfortunately work cultures and practices are often not very heart friendly, weight observant or mentally healthy. Similar to a home, social gatherings or school, the workplace has some norms and unwritten rules that everyone is expected to follow. Nobody wants to be known as a coffee guzzling whale or a cigarette junkie at the workplace. Nor is it considered professional if a person gets up every 45 minutes or an hour to go for a walk outside. Though all norms and regulations are made to improve productivity and efficiency at the workplace, they don't really work in favor of our health and hence affect our work output indirectly (& directly if left ignored).

It's about time we make subtle changes in our working style and routine so that we can have a healthy mind and a healthy body which in turn will improve our productivity and efficiency at the workplace.

Acknowledgments

This book would not have been possible without the confidence of my clinical patients. They have put faith in me, followed my instructions to the letter and provided me great feedback about the efficacy and usefulness of each exercise mentioned in these pages.

I especially thank my dear friends Vijayshree Abhyankar & Yuvraj Pingale for taking time out of their busy schedules and creating the perfect illustrative pictures for the first edition of this book Exercises with Deep Breathing for Sedentary Lifestyles. The illustrations presented in the current edition draw heavily upon their contribution.

Last, but not the least, I thank my family, whose unquestioning support continues to be pillar of my strength.

Contents

What to Expect From This Book?

This book is a practical guide on how to balance your busy work schedules with a sound exercise regime.

Exercises should not be kept as a monthly or yearly agenda but should be made an integral part of your lifestyle. To be physically and mentally healthy you don't always need huge green lawns to walk on or to spend a fortune on expensive gym memberships and personal trainers. Neither is it necessary to consume tons of flashy supplements and nutrition pills.

By following a thoughtful lifestyle and consciously and religiously doing the simple exercises mentioned in this book, you can achieve a healthy mind in a healthy body, right in the confines of your workplace.

You may already be well informed on the following tips of healthy living,

1. Consuming lots of vegetables and fruits as they are rich in vitamins and minerals and low in calories as compared to animal based foods.

1. Minimizing the consumption of empty calories present in fast food.

1. Minimizing the consumption of preserved and packaged food which is high on sugar & sodium content and low on potassium, that the body needs to maintain electrolyte balance.

1. Drinking a minimum of 8-10 glasses of water daily. Two thirds of our body is made of water. Water acts as a carrier for nutrients, regulates body temperature and detoxifies the body.

1. Staying away from smoking and alcohol consumption.

1. Getting enough sleep of 7-8 hours every night to optimize mental and physical energy and improve longevity.

1. Getting plenty of sunlight which helps in synthesizing Vitamin D in our body which in turn has a wide spectrum of benefits such as improved immunity and decreased risks of cancer, heart disease, multiple sclerosis and osteoporosis.

This book aims to make you realize that

1. Your body is the most important workout tool you have.

1. You don't need tons of complicated equipment and methods to feel energetic and fit.

1. Your workplace can act as your workout area without compromising on your work ethics or needing to reschedule your busy meeting hours.

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