In more than a decade of working as a physical therapist and a holistic lifestyle consultant, Dr. Monika Chopra has come across a lot of people suffering from the occupational hazards of long work hours and sedentary lifestyles. 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 and heel pains. Most of the reported issues are associated with problems of low concentration spans, anxiety, stress, depression and obesity.
This book has been written to cater to the problems reported by her corporate patients. Almost all of these lifestyle ailments can be addressed by regularly following the exercises mentioned in this book. The book itself is short and concise, aided with lots of illustrations, consisting of exercises, steps, things to watch out for and mechanisms to extract the fullest value out of time invested.
This book is the second edition, the earlier one was published as "Exercises with Deep Breathing for Sedentary Lifestyles". The book has been revised and extended with additional material and has been made compatible with all Kindle readers.
Author(s): Chopra, Dr. Monika
Series: Fitness Sutra Book 1
Publisher: Fitsutra Wellness Pvt Ltd
Year: 2020
Language: English
Pages: 138
Tags: Quick Stretches & Exercises to keep your Neck, Shoulders, Back & Legs Pain-free and Mind Active
Foreword
Foreword by Author
Acknowledgments
What to Expect From This Book?
The Sitting Epidemic
Correct Posture for a Healthy Body
Exercises for Cervical Region
Neck Rotations
Neck Isometrics
Seated Neck Stretches
Exercises for Shoulder Region
Shoulder Backward Rotations
Shoulder Forward Rotations
Forward Arm Stretch
Upward Arm Stretch
Backward Arm Stretch
Exercises for Arms, Shoulders & Upper Back
T Arms Rotation
Triceps Dips
Biceps Curls
Self-Handshake
W Arms Retraction
Exercises for the Wrists & Hands
Wrist Extensions
Wrist Rotations
Exercises for Chest
Namaste
Wall Push-Ups
Desk Cat & Camel Stretches
Exercises for Back Relaxation
Forward Bends in Sitting Position
Figure of Four Forward Bend
L Shaped Body Stretch
Seated Spine Twists
Standing Side Bends
Standing Backwards Bend
Exercises for the Abdomen
Secret Tummy Tucks
Chair Crunches
Chair Swivels
Chair Forward and Backward Movements
Exercises for Lower Body
Seat Squeezes
Leg Raises
Desk Squats
Standing Leg Curls
Inner Thigh Squeezes
Tap into Toes
Jog in Your Place
Calf Raises
Standing Leg Raises - Sideward
Standing Leg Raises - Forwards & Backwards
Shake the Tension Off
Fist Punches
Flapping Arms
Axe Movement
Progressive Muscle Relaxation
Breath Awareness
Supported Surya Namaskar
Final Tips
Eye Exercises
Bonus
