Health Tips: Women who work sitting on a chair for hours, be careful, adopt this stretching routine to protect the body from diseases.

News India Live, Digital Desk: In today’s busy life, it is a big challenge for office-going women to take care of their health between the responsibilities of home and office. It is common to feel stiffness in the neck, back and shoulders due to sitting at one place and working on the computer for hours. According to this health report of March 11, 2026, if you do these 5 easy stretching exercises at home for just 10-15 minutes every day, you will not only get relief from physical pain, but will also feel mentally refreshed. 1. Neck Rolls & Stretches Why is it important: Looking at the screen for hours creates cervical tension in the neck muscles. How to do: Slowly rotate your neck clockwise and anti-clockwise. After this, bend your ear towards the shoulder and wait for a few seconds. Repeat this 5-5 times on both sides.2. Cat-Cow Stretch Why is it important: It makes your spine flexible and gives relief from lower back pain. How to do: Come on the ground on knees and hands (Tabletop position). While inhaling, bend the waist downwards and lift the head up (Cow). While exhaling, bend the waist upwards and put your chin to the chest (Cat).3. Why Child’s Pose is important: This is the best exercise to relax the body and reduce stress. It opens the muscles of the hips and thighs. How to do: Sit on your knees (Vajrasana) and extend your hands forward while resting your forehead on the ground. Take deep breaths in this position for 1-2 minutes.4. Seated Spinal Twist Why is it important: If you sit on a chair for too long, this stretch helps in releasing the stiffness of your waist. How to do: Sit on the floor and straighten your legs. Bend the right leg and place it outside the left knee and rotate your body to the right. Take support by placing your left hand on your right knee.5. Why Shoulder Shrugs and Rotation are important: This instantly removes the heaviness in the shoulders due to typing and wrong posture. How to do: Raise your shoulders towards the ears and then release them forcefully. After this, rotate the shoulders in circles. Professional Tip (Expert Tip): While doing these exercises, pay attention to your breathing. Never hold your breath while stretching. Even in office, take a ‘walk break’ of 2 minutes after every 1 hour.