{"id":4303,"date":"2026-07-25T23:00:48","date_gmt":"2026-07-25T17:30:48","guid":{"rendered":"https:\/\/satvikvedahub.com\/?p=4303"},"modified":"2026-07-26T17:29:20","modified_gmt":"2026-07-26T11:59:20","slug":"easy-stretches-for-people-who-sit-all-day","status":"publish","type":"post","link":"https:\/\/satvikvedahub.com\/en\/easy-stretches-for-people-who-sit-all-day\/","title":{"rendered":"Sit and work for hours? Do these 7 easy stretches daily"},"content":{"rendered":"<style data-wp-block-html=\"css\">\n<style>\n\n\/* ===== Review Card ===== *\/\n\n.svh-review-box{\n    display:flex;\n    align-items:center;\n    gap:18px;\n    background:#fff;\n    border:1px solid #ececec;\n    border-radius:18px;\n    padding:20px;\n    margin:25px 0;\n    box-shadow:0 8px 25px rgba(0,0,0,.08);\n}\n\n\/* Image *\/\n\n.svh-review-left{\n    flex-shrink:0;\n}\n\n.svh-review-left img{\n    width:60px !important;\n    height:60px !important;\n    min-width:60px !important;\n    max-width:60px !important;\n    border-radius:50% !important;\n    object-fit:cover !important;\n    display:block;\n}\n\n\/* Right Content *\/\n\n.svh-review-right{\n    flex:1;\n}\n\n.svh-review-label{\n    color:#7d7d7d;\n    font-size:15px;\n    margin-bottom:4px;\n}\n\n\/* Doctor Name *\/\n\n.svh-review-right h3{\n    display:flex;\n    align-items:center;\n    gap:8px;\n    color:#2F80ED;\n    font-size:28px;\n    font-weight:700;\n    margin:0 0 12px;\n}\n\n\/* Blue Tick *\/\n\n.svh-review-right h3::before{\n    content:\"\";\n    width:20px;\n    height:20px;\n    background:url(\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/e\/e4\/Twitter_Verified_Badge.svg\") center\/contain no-repeat;\n    flex-shrink:0;\n}\n\n\/* Dates *\/\n\n.svh-review-date{\n    font-size:15px;\n    color:#555;\n    margin-top:6px;\n}\n\n.svh-review-date strong{\n    color:#222;\n}\n\n\/* Mobile *\/\n\n@media(max-width:768px){\n\n    .svh-review-box{\n        padding:18px;\n        gap:15px;\n    }\n\n    .svh-review-left img{\n        width:55px !important;\n        height:55px !important;\n        min-width:55px !important;\n        max-width:55px !important;\n    }\n\n    .svh-review-right h3{\n        font-size:22px;\n    }\n\n}\n<\/style>\n\n<div class=\"svh-review-box\">\n\n    <div class=\"svh-review-left\">\n\n        <img decoding=\"async\" src=\"https:\/\/satvikvedahub.com\/wp-content\/uploads\/2026\/07\/dr-piyush-kumar-medical-reviewer.webp.jpg\" alt=\"Dr. Piyush Kumar\" loading=\"lazy\">\n\n    <\/div>\n\n    <div class=\"svh-review-right\">\n\n        <div class=\"svh-review-label\">\n            Medically reviewed by\n        <\/div>\n\n        <h3>\n             Dr. Piyush Kumar\n        <\/h3>\n\n        <div class=\"svh-review-date\">\n            <strong>Published on:<\/strong> 25 Jul 2026\n        <\/div>\n\n        <div class=\"svh-review-date\">\n            <strong>Last updated on:<\/strong> 25 Jul 2026\n        <\/div>\n\n    <\/div>\n\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0905\u0917\u0930 \u0906\u092a\u0915\u093e \u091c\u093c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0938\u092e\u092f \u0932\u0948\u092a\u091f\u0949\u092a \u092f\u093e \u0915\u0902\u092a\u094d\u092f\u0942\u091f\u0930 \u0915\u0947 \u0938\u093e\u092e\u0928\u0947 \u092c\u0948\u0920\u0915\u0930 \u092c\u0940\u0924\u0924\u093e \u0939\u0948, \u0924\u094b \u0926\u093f\u0928 \u0915\u0947 \u0905\u0902\u0924 \u0924\u0915 \u0917\u0930\u094d\u0926\u0928, \u0915\u0902\u0927\u094b\u0902, \u092a\u0940\u0920 \u092f\u093e \u0915\u092e\u0930 \u092e\u0947\u0902 \u0905\u0915\u0921\u093c\u0928 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0928\u093e \u0906\u092e \u092c\u093e\u0924 \u0939\u0948\u0964 \u0932\u0917\u093e\u0924\u093e\u0930 \u0915\u0908 \u0918\u0902\u091f\u094b\u0902 \u0924\u0915 \u090f\u0915 \u0939\u0940 \u092e\u0941\u0926\u094d\u0930\u093e \u092e\u0947\u0902 \u092c\u0948\u0920\u0947 \u0930\u0939\u0928\u0947 \u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092a\u0930 \u0926\u092c\u093e\u0935 \u092c\u0922\u093c \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u093e \u092a\u094b\u0938\u094d\u091a\u0930 \u092d\u0940 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0939\u094b\u0928\u0947 \u0932\u0917\u0924\u093e \u0939\u0948\u0964 <strong>Easy Stretches for People Who Sit All Day<\/strong> \u0910\u0938\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u092c\u093f\u0928\u093e \u0915\u093f\u0938\u0940 \u0935\u093f\u0936\u0947\u0937 \u0909\u092a\u0915\u0930\u0923 \u0915\u0947 \u0915\u0941\u091b \u0939\u0940 \u092e\u093f\u0928\u091f\u094b\u0902 \u092e\u0947\u0902 \u0936\u0930\u0940\u0930 \u0915\u094b \u0939\u0932\u094d\u0915\u093e \u0914\u0930 \u0938\u0915\u094d\u0930\u093f\u092f \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938 \u0932\u0947\u0916 \u092e\u0947\u0902 \u092c\u0924\u093e\u090f \u0917\u090f 7 \u0906\u0938\u093e\u0928 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0918\u0930 \u092f\u093e \u0911\u092b\u093f\u0938\u2014\u0926\u094b\u0928\u094b\u0902 \u091c\u0917\u0939 \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u0915\u093f\u090f \u091c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0938\u094d\u091f\u094d\u0930\u0947\u091a\u093f\u0902\u0917 \u0915\u0947 \u0938\u093e\u0925 \u092f\u094b\u0917 \u092d\u0940 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u091a\u0940\u0932\u0947\u092a\u0928 \u0914\u0930 \u0924\u0928\u093e\u0935 \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 <strong><a href=\"https:\/\/satvikvedahub.com\/en\/how-many-times-yoga-in-a-day-hindi\/\" style=\"color:#008000;text-decoration:underline;\">\u0926\u093f\u0928 \u092e\u0947\u0902 \u0915\u093f\u0924\u0928\u0940 \u092c\u093e\u0930 \u092f\u094b\u0917 \u0915\u0930\u0928\u093e \u0938\u0939\u0940 \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948? \u092a\u0942\u0930\u0940 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u092f\u0939\u093e\u0902 \u092a\u0922\u093c\u0947\u0902\u0964<\/a><\/strong><\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-20578d2f wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" src=\"https:\/\/satvikvedahub.com\/wp-content\/uploads\/2026\/07\/easy-stretches-for-people-who-sit-all-day-1200x675.jpg\" alt=\"\u0911\u092b\u093f\u0938 \u092e\u0947\u0902 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0915\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u093e \u090f\u0915 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u092b\u0941\u0932 \u092c\u0949\u0921\u0940 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930 \u0930\u0939\u093e \u0939\u0948\u0964 \u092f\u0939 \u091a\u093f\u0924\u094d\u0930 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0928\u0947 \u0938\u0947 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0940 \u0917\u0930\u094d\u0926\u0928, \u0915\u0902\u0927\u0947, \u092a\u0940\u0920 \u0914\u0930 \u0915\u092e\u0930 \u0915\u0940 \u0905\u0915\u0921\u093c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093f\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0906\u0938\u093e\u0928 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u094b \u0926\u0930\u094d\u0936\u093e\u0924\u093e \u0939\u0948\u0964\" class=\"uag-image-4317\" width=\"1200\" height=\"675\" title=\"\u092c\u0948\u0920\u0915\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f 7 \u0906\u0938\u093e\u0928 \u0938\u094d\u091f\u094d\u0930\u0947\u091a\" loading=\"lazy\" role=\"img\" \/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0938\u093e\u0930\u093e\u0902\u0936 (Summary)<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0905\u0917\u0930 \u0906\u092a \u0930\u094b\u091c\u093c \u0915\u0908 \u0918\u0902\u091f\u0947 \u092c\u0948\u0920\u0915\u0930 \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0917\u0930\u094d\u0926\u0928, \u0915\u0902\u0927\u094b\u0902, \u092a\u0940\u0920 \u0914\u0930 \u0915\u092e\u0930 \u092e\u0947\u0902 \u0905\u0915\u0921\u093c\u0928 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0928\u093e \u0906\u092e \u092c\u093e\u0924 \u0939\u0948\u0964 \u0907\u0938 \u0932\u0947\u0916 \u092e\u0947\u0902 7 \u0906\u0938\u093e\u0928 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u092c\u0924\u093e\u090f \u0917\u090f \u0939\u0948\u0902, \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0906\u092a \u0918\u0930 \u092f\u093e \u0911\u092b\u093f\u0938 \u092e\u0947\u0902 \u0915\u0941\u091b \u0939\u0940 \u092e\u093f\u0928\u091f\u094b\u0902 \u092e\u0947\u0902 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0938\u093e\u0925 \u0939\u0940, \u0938\u0939\u0940 \u092a\u094b\u0938\u094d\u091a\u0930, \u0928\u093f\u092f\u092e\u093f\u0924 \u092c\u094d\u0930\u0947\u0915 \u0914\u0930 \u0905\u0928\u094d\u092f \u091c\u093c\u0930\u0942\u0930\u0940 \u0906\u0926\u0924\u094b\u0902 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u092d\u0940 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0926\u0940 \u0917\u0908 \u0939\u0948, \u091c\u094b \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0928\u0947 \u0915\u0947 \u0926\u0941\u0937\u094d\u092a\u094d\u0930\u092d\u093e\u0935 \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>Table of Contents<\/h2><nav><ul><li><a href=\"#\u0932\u0902\u092c\u0947-\u0938\u092e\u092f-\u0924\u0915-\u092c\u0948\u0920\u0915\u0930-\u0915\u093e\u092e-\u0915\u0930\u0928\u0947-\u0935\u093e\u0932\u094b\u0902-\u0915\u0947-\u0932\u093f\u090f-\u0938\u094d\u091f\u094d\u0930\u0947\u091a\u093f\u0902\u0917-\u0915\u0947-\u092b\u093e\u092f\u0926\u0947\">\u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0915\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u091f\u094d\u0930\u0947\u091a\u093f\u0902\u0917 \u0915\u0947 \u092b\u093e\u092f\u0926\u0947<\/a><\/li><li><a href=\"#\u092c\u0947\u0939\u0924\u0930-\u092a\u0930\u093f\u0923\u093e\u092e-\u0915\u0947-\u0932\u093f\u090f-\u092f\u0947-\u0906\u0926\u0924\u0947\u0902-\u092d\u0940-\u0905\u092a\u0928\u093e\u090f\u0901\">\u092c\u0947\u0939\u0924\u0930 \u092a\u0930\u093f\u0923\u093e\u092e \u0915\u0947 \u0932\u093f\u090f \u092f\u0947 \u0906\u0926\u0924\u0947\u0902 \u092d\u0940 \u0905\u092a\u0928\u093e\u090f\u0901<\/a><\/li><li><a href=\"#\u0915\u093f\u0928-\u0932\u094b\u0917\u094b\u0902-\u0915\u094b-\u0938\u093e\u0935\u0927\u093e\u0928\u0940-\u092c\u0930\u0924\u0928\u0940-\u091a\u093e\u0939\u093f\u090f\">\u0915\u093f\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0938\u093e\u0935\u0927\u093e\u0928\u0940 \u092c\u0930\u0924\u0928\u0940 \u091a\u093e\u0939\u093f\u090f?<\/a><\/li><li><a href=\"#\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937\">\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937<\/a><\/li><li><a href=\"#\u0905\u0915\u094d\u0938\u0930-\u092a\u0942\u091b\u0947-\u091c\u093e\u0928\u0947-\u0935\u093e\u0932\u0947-\u0938\u0935\u093e\u0932-faq\">\u0905\u0915\u094d\u0938\u0930 \u092a\u0942\u091b\u0947 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0938\u0935\u093e\u0932 (FAQ)<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 id=\"\u0932\u0902\u092c\u0947-\u0938\u092e\u092f-\u0924\u0915-\u092c\u0948\u0920\u0915\u0930-\u0915\u093e\u092e-\u0915\u0930\u0928\u0947-\u0935\u093e\u0932\u094b\u0902-\u0915\u0947-\u0932\u093f\u090f-\u0938\u094d\u091f\u094d\u0930\u0947\u091a\u093f\u0902\u0917-\u0915\u0947-\u092b\u093e\u092f\u0926\u0947\" class=\"wp-block-heading\"><strong>\u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0915\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u091f\u094d\u0930\u0947\u091a\u093f\u0902\u0917 \u0915\u0947 \u092b\u093e\u092f\u0926\u0947<\/strong><\/h2>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\u0928\u0940\u091a\u0947 \u0926\u0940 \u0917\u0908 \u0924\u093e\u0932\u093f\u0915\u093e \u092e\u0947\u0902 \u091c\u093e\u0928\u093f\u090f \u0915\u093f \u0928\u093f\u092f\u092e\u093f\u0924 \u0938\u094d\u091f\u094d\u0930\u0947\u091a\u093f\u0902\u0917 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0915\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u094b \u0915\u094d\u092f\u093e-\u0915\u094d\u092f\u093e \u092b\u093e\u092f\u0926\u0947 \u092e\u093f\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<\/blockquote>\n\n\n\n<style>\n.office-benefits-table-wrapper{\n    max-width:100%;\n    overflow-x:auto;\n    margin:25px 0;\n    border-radius:12px;\n    box-shadow:0 8px 20px rgba(0,0,0,.08);\n    border:1px solid #dfe5e8;\n}\n\n.office-benefits-table{\n    width:100%;\n    border-collapse:collapse;\n    font-family:\"Noto Sans Devanagari\",\"Poppins\",sans-serif;\n    background:#fff;\n}\n\n.office-benefits-table thead th{\n    background:#198754;\n    color:#fff;\n    padding:16px 20px;\n    font-size:17px;\n    font-weight:700;\n    text-align:left;\n}\n\n.office-benefits-table tbody td{\n    padding:15px 20px;\n    border-bottom:1px solid #e6e6e6;\n    font-size:15px;\n    font-weight:500;\n    color:#1f2937; \/* Dark Text *\/\n    line-height:1.8;\n    vertical-align:top;\n}\n\n.office-benefits-table tbody tr:nth-child(even){\n    background:#f8fbf8;\n}\n\n.office-benefits-table tbody tr:hover{\n    background:#eef8f1;\n    transition:.3s ease;\n}\n\n.office-benefits-table tbody td:first-child{\n    width:35%;\n    font-weight:700;\n    color:#14532d;\n}\n\n@media(max-width:768px){\n    .office-benefits-table thead th,\n    .office-benefits-table tbody td{\n        padding:12px 14px;\n        font-size:14px;\n    }\n}\n<\/style>\n\n<div class=\"office-benefits-table-wrapper\">\n\n<table class=\"office-benefits-table\">\n\n<thead>\n<tr>\n<th> \u092b\u093e\u092f\u0926\u093e<\/th>\n<th>  \u0915\u0948\u0938\u0947 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948?<\/th>\n<\/tr>\n<\/thead>\n\n<tbody>\n\n<tr>\n<td>\u0917\u0930\u094d\u0926\u0928 \u0914\u0930 \u0915\u0902\u0927\u094b\u0902 \u0915\u0940 \u0905\u0915\u0921\u093c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926<\/td>\n<td>\u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u0938\u094d\u0915\u094d\u0930\u0940\u0928 \u0926\u0947\u0916\u0928\u0947 \u0938\u0947 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0947 \u0924\u0928\u093e\u0935 \u0914\u0930 \u091c\u0915\u0921\u093c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0915 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/td>\n<\/tr>\n\n<tr>\n<td>\u0915\u092e\u0930 \u0914\u0930 \u092a\u0940\u0920 \u0915\u094b \u0906\u0930\u093e\u092e<\/td>\n<td>\u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u0932\u0917\u093e\u0924\u093e\u0930 \u092c\u0948\u0920\u0928\u0947 \u0938\u0947 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0940 \u091c\u0915\u0921\u093c\u0928 \u0914\u0930 \u0905\u0938\u0939\u091c\u0924\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/td>\n<\/tr>\n\n<tr>\n<td>\u0936\u0930\u0940\u0930 \u0915\u093e \u0932\u091a\u0940\u0932\u093e\u092a\u0928 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926<\/td>\n<td>\u0928\u093f\u092f\u092e\u093f\u0924 \u0938\u094d\u091f\u094d\u0930\u0947\u091a\u093f\u0902\u0917 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0917\u0924\u093f\u0936\u0940\u0932\u0924\u093e \u0914\u0930 \u0932\u091a\u0940\u0932\u093e\u092a\u0928 \u092c\u0947\u0939\u0924\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/td>\n<\/tr>\n\n<tr>\n<td>\u0930\u0915\u094d\u0924 \u0938\u0902\u091a\u093e\u0930 \u092c\u0947\u0939\u0924\u0930 \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0915<\/td>\n<td>\u0939\u0932\u094d\u0915\u0940 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0936\u0930\u0940\u0930 \u0915\u0947 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0939\u093f\u0938\u094d\u0938\u094b\u0902 \u092e\u0947\u0902 \u0930\u0915\u094d\u0924 \u092a\u094d\u0930\u0935\u093e\u0939 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/td>\n<\/tr>\n\n<tr>\n<td>\u0938\u0939\u0940 \u092a\u094b\u0938\u094d\u091a\u0930 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926<\/td>\n<td>\u0932\u0917\u093e\u0924\u093e\u0930 \u092c\u0948\u0920\u0928\u0947 \u0938\u0947 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0947 \u0916\u0930\u093e\u092c \u092a\u094b\u0938\u094d\u091a\u0930 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0915 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/td>\n<\/tr>\n\n<tr>\n<td>\u0915\u093e\u092e \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0925\u0915\u093e\u0928 \u0915\u092e \u092e\u0939\u0938\u0942\u0938 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948<\/td>\n<td>\u091b\u094b\u091f\u0947-\u091b\u094b\u091f\u0947 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u092c\u094d\u0930\u0947\u0915 \u0936\u0930\u0940\u0930 \u0915\u094b \u0924\u0930\u094b\u0924\u093e\u091c\u093c\u093e \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u093e\u0928\u0947 \u0914\u0930 \u090a\u0930\u094d\u091c\u093e \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/td>\n<\/tr>\n\n<tr>\n<td>\u0909\u0924\u094d\u092a\u093e\u0926\u0915\u0924\u093e \u0914\u0930 \u090f\u0915\u093e\u0917\u094d\u0930\u0924\u093e \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926<\/td>\n<td>\u0928\u093f\u092f\u092e\u093f\u0924 \u092c\u094d\u0930\u0947\u0915 \u0914\u0930 \u0938\u094d\u091f\u094d\u0930\u0947\u091a\u093f\u0902\u0917 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0924\u0925\u093e \u0927\u094d\u092f\u093e\u0928 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0915 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/td>\n<\/tr>\n\n<\/tbody>\n\n<\/table>\n\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-8b685d5e\"><h2 class=\"uagb-heading-text\"><strong>7 Easy Stretches for People Who Sit All Day<\/strong><\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. \u0917\u0930\u094d\u0926\u0928 \u0915\u094b \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0926\u093e\u090f\u0902 \u0914\u0930 \u092c\u093e\u090f\u0902 \u0918\u0941\u092e\u093e\u090f\u0902<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0915\u0902\u092a\u094d\u092f\u0942\u091f\u0930 \u0938\u094d\u0915\u094d\u0930\u0940\u0928 \u092a\u0930 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u0926\u0947\u0916\u0928\u0947 \u0938\u0947 \u0938\u092c\u0938\u0947 \u092a\u0939\u0932\u0947 \u0905\u0938\u0930 \u0917\u0930\u094d\u0926\u0928 \u092a\u0930 \u092a\u0921\u093c\u0924\u093e \u0939\u0948\u0964 \u0915\u0908 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0936\u093e\u092e \u0924\u0915 \u0917\u0930\u094d\u0926\u0928 \u092d\u093e\u0930\u0940 \u0932\u0917\u0928\u0947 \u0932\u0917\u0924\u0940 \u0939\u0948 \u092f\u093e \u0909\u0938\u0947 \u0918\u0941\u092e\u093e\u0928\u0947 \u092e\u0947\u0902 \u0939\u0932\u094d\u0915\u0940 \u091c\u0915\u0921\u093c\u0928 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u092c\u0948\u0920\u0947\u0902 \u0914\u0930 \u0917\u0930\u094d\u0926\u0928 \u0915\u094b \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0926\u093e\u0908\u0902 \u0913\u0930 \u0918\u0941\u092e\u093e\u090f\u0901\u0964 \u0932\u0917\u092d\u0917 5 \u0938\u0947\u0915\u0902\u0921 \u0930\u0941\u0915\u0947\u0902, \u092b\u093f\u0930 \u0909\u0938\u0940 \u0924\u0930\u0939 \u092c\u093e\u0908\u0902 \u0913\u0930 \u0918\u0941\u092e\u093e\u090f\u0901\u0964 \u0907\u0938\u0915\u0947 \u092c\u093e\u0926 \u0917\u0930\u094d\u0926\u0928 \u0915\u094b \u0939\u0932\u094d\u0915\u0947-\u0939\u0932\u094d\u0915\u0947 \u090a\u092a\u0930 \u0914\u0930 \u0928\u0940\u091a\u0947 \u091d\u0941\u0915\u093e\u090f\u0901\u0964 \u0907\u0938 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u094b 8\u201310 \u092c\u093e\u0930 \u0926\u094b\u0939\u0930\u093e\u090f\u0901\u0964 \u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902 \u0915\u093f \u0917\u0930\u094d\u0926\u0928 \u0915\u094b \u091d\u091f\u0915\u0947 \u0938\u0947 \u0928 \u0918\u0941\u092e\u093e\u090f\u0901 \u0914\u0930 \u0915\u093f\u0938\u0940 \u0924\u0930\u0939 \u0915\u093e \u0924\u0947\u091c \u0926\u0930\u094d\u0926 \u0939\u094b\u0928\u0947 \u092a\u0930 \u0924\u0941\u0930\u0902\u0924 \u0930\u0941\u0915 \u091c\u093e\u090f\u0901\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. \u0915\u0902\u0927\u094b\u0902 \u0915\u094b \u0917\u094b\u0932-\u0917\u094b\u0932 \u0918\u0941\u092e\u093e\u090f\u0901<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u092f\u0926\u093f \u0906\u092a \u0926\u093f\u0928\u092d\u0930 \u0915\u0940\u092c\u094b\u0930\u094d\u0921 \u0914\u0930 \u092e\u093e\u0909\u0938 \u0915\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0915\u0902\u0927\u094b\u0902 \u092e\u0947\u0902 \u0924\u0928\u093e\u0935 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0928\u093e \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0939\u0948\u0964 \u0915\u0908 \u092c\u093e\u0930 \u092f\u0939\u0940 \u0924\u0928\u093e\u0935 \u0938\u093f\u0930\u0926\u0930\u094d\u0926 \u0915\u0940 \u0935\u091c\u0939 \u092d\u0940 \u092c\u0928 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0926\u094b\u0928\u094b\u0902 \u0915\u0902\u0927\u094b\u0902 \u0915\u094b \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0906\u0917\u0947 \u0915\u0940 \u0926\u093f\u0936\u093e \u092e\u0947\u0902 10 \u092c\u093e\u0930 \u0914\u0930 \u092b\u093f\u0930 \u092a\u0940\u091b\u0947 \u0915\u0940 \u0926\u093f\u0936\u093e \u092e\u0947\u0902 10 \u092c\u093e\u0930 \u0917\u094b\u0932 \u0918\u0941\u092e\u093e\u090f\u0901\u0964 \u092f\u0939 \u0906\u0938\u093e\u0928 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0915\u0902\u0927\u094b\u0902 \u0915\u094b \u0906\u0930\u093e\u092e \u0926\u0947\u0928\u0947 \u0914\u0930 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0928\u0947 \u0938\u0947 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0940 \u091c\u0915\u0921\u093c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u0907\u0938\u0947 \u0906\u092a \u0915\u093e\u092e \u0915\u0947 \u092c\u0940\u091a \u091b\u094b\u091f\u0947 \u092c\u094d\u0930\u0947\u0915 \u092e\u0947\u0902 \u092d\u0940 \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. \u0939\u093e\u0925\u094b\u0902 \u0914\u0930 \u0915\u0932\u093e\u0908 \u0915\u094b \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0947\u0902<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0932\u0917\u093e\u0924\u093e\u0930 \u091f\u093e\u0907\u092a\u093f\u0902\u0917 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0915\u0932\u093e\u0908 \u0914\u0930 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u092a\u0930 \u0926\u092c\u093e\u0935 \u092c\u0922\u093c \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0932\u093f\u090f \u0907\u0928 \u0939\u093f\u0938\u094d\u0938\u094b\u0902 \u0915\u094b \u092d\u0940 \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0928\u093e \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u090f\u0915 \u0939\u093e\u0925 \u0915\u094b \u0938\u093e\u092e\u0928\u0947 \u0938\u0940\u0927\u093e \u0930\u0916\u0947\u0902 \u0914\u0930 \u0926\u0942\u0938\u0930\u0947 \u0939\u093e\u0925 \u0938\u0947 \u0909\u0938\u0915\u0940 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u0915\u094b \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0905\u092a\u0928\u0940 \u0913\u0930 \u0916\u0940\u0902\u091a\u0947\u0902\u0964 \u0907\u0938 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 15\u201320 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u0930\u0939\u0947\u0902\u0964 \u092b\u093f\u0930 \u0926\u0942\u0938\u0930\u0947 \u0939\u093e\u0925 \u0938\u0947 \u092d\u0940 \u092f\u0939\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0926\u094b\u0939\u0930\u093e\u090f\u0901\u0964 \u0907\u0938\u0938\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0906\u0930\u093e\u092e \u092e\u093f\u0932 \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0940 \u0925\u0915\u093e\u0928 \u0915\u0941\u091b \u0939\u0926 \u0924\u0915 \u0915\u092e \u092e\u0939\u0938\u0942\u0938 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. \u092c\u0948\u0920\u0947-\u092c\u0948\u0920\u0947 \u0915\u092e\u0930 \u0915\u094b \u091f\u094d\u0935\u093f\u0938\u094d\u091f \u0915\u0930\u0947\u0902<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0932\u0917\u093e\u0924\u093e\u0930 \u090f\u0915 \u0939\u0940 \u091c\u0917\u0939 \u092c\u0948\u0920\u0947 \u0930\u0939\u0928\u0947 \u0938\u0947 \u0915\u092e\u0930 \u092e\u0947\u0902 \u0905\u0915\u0921\u093c\u0928 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0928\u093e \u0906\u092e \u0938\u092e\u0938\u094d\u092f\u093e \u0939\u0948\u0964 \u092f\u0926\u093f \u0906\u092a \u092a\u0942\u0930\u0947 \u0926\u093f\u0928 \u0915\u0941\u0930\u094d\u0938\u0940 \u092a\u0930 \u092c\u0948\u0920\u0915\u0930 \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u092f\u0939 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0906\u092a\u0915\u0947 \u0932\u093f\u090f \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0915\u0941\u0930\u094d\u0938\u0940 \u092a\u0930 \u0938\u0940\u0927\u0947 \u092c\u0948\u0920\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u0939\u093e\u0925 \u0915\u094b \u0915\u0941\u0930\u094d\u0938\u0940 \u0915\u0947 \u092a\u0940\u091b\u0947 \u0930\u0916\u0947\u0902\u0964 \u0905\u092c \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0926\u093e\u0908\u0902 \u0913\u0930 \u092e\u094b\u0921\u093c\u0947\u0902 \u0914\u0930 \u0932\u0917\u092d\u0917 10 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u0907\u0938\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0930\u0939\u0947\u0902\u0964 \u0907\u0938\u0915\u0947 \u092c\u093e\u0926 \u0926\u0942\u0938\u0930\u0940 \u0924\u0930\u092b \u092d\u0940 \u092f\u0939\u0940 \u0915\u0930\u0947\u0902\u0964 \u0907\u0938 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u094b 3\u20134 \u092c\u093e\u0930 \u0926\u094b\u0939\u0930\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0930\u0940\u0922\u093c \u0915\u0940 \u0932\u091a\u0915 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5. \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0947\u0902<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0947 \u0930\u0939\u0928\u0947 \u0915\u093e \u0905\u0938\u0930 \u0938\u093f\u0930\u094d\u092b \u0915\u092e\u0930 \u092a\u0930 \u0939\u0940 \u0928\u0939\u0940\u0902, \u092c\u0932\u094d\u0915\u093f \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u092a\u0940\u091b\u0947 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092a\u0930 \u092d\u0940 \u092a\u0921\u093c\u0924\u093e \u0939\u0948\u0964 \u0938\u092e\u092f \u0915\u0947 \u0938\u093e\u0925 \u0907\u0928\u092e\u0947\u0902 \u091c\u0915\u0921\u093c\u0928 \u092c\u0922\u093c \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u090f\u0915 \u092a\u0948\u0930 \u0915\u094b \u0938\u093e\u092e\u0928\u0947 \u0938\u0940\u0927\u093e \u0930\u0916\u0947\u0902 \u0914\u0930 \u0926\u0942\u0938\u0930\u0947 \u092a\u0948\u0930 \u0915\u094b \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0930\u0916\u0947\u0902\u0964 \u0905\u092c \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0915\u092e\u0930 \u0938\u0947 \u0906\u0917\u0947 \u091d\u0941\u0915\u0947\u0902 \u0914\u0930 \u092a\u0948\u0930 \u0915\u0940 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u0915\u0940 \u0913\u0930 \u0939\u093e\u0925 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902\u0964 15\u201320 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u0930\u0941\u0915\u0947\u0902 \u0914\u0930 \u092b\u093f\u0930 \u0926\u0942\u0938\u0930\u0947 \u092a\u0948\u0930 \u0938\u0947 \u092d\u0940 \u092f\u0939\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0926\u094b\u0939\u0930\u093e\u090f\u0901\u0964 \u092f\u0939 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0932\u091a\u0940\u0932\u0947\u092a\u0928 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6. \u091f\u0916\u0928\u094b\u0902 \u0915\u094b \u0918\u0941\u092e\u093e\u090f\u0901<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0905\u0917\u0930 \u0906\u092a \u092c\u093f\u0928\u093e \u0909\u0920\u0947 \u0915\u0908 \u0918\u0902\u091f\u0947 \u092c\u0948\u0920\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u092a\u0948\u0930\u094b\u0902 \u092e\u0947\u0902 \u092d\u093e\u0930\u0940\u092a\u0928 \u092f\u093e \u0939\u0932\u094d\u0915\u0940 \u0938\u0942\u091c\u0928 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u0910\u0938\u0947 \u092e\u0947\u0902 \u091f\u0916\u0928\u094b\u0902 \u0915\u0940 \u0939\u0932\u094d\u0915\u0940 \u092e\u0942\u0935\u092e\u0947\u0902\u091f \u0915\u0930\u0928\u093e \u0905\u091a\u094d\u091b\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0915\u0941\u0930\u094d\u0938\u0940 \u092a\u0930 \u092c\u0948\u0920\u0947-\u092c\u0948\u0920\u0947 \u090f\u0915 \u092a\u0948\u0930 \u0915\u094b \u0925\u094b\u0921\u093c\u093e \u090a\u092a\u0930 \u0909\u0920\u093e\u090f\u0901 \u0914\u0930 \u091f\u0916\u0928\u0947 \u0915\u094b \u0918\u0921\u093c\u0940 \u0915\u0940 \u0926\u093f\u0936\u093e \u092e\u0947\u0902 10 \u092c\u093e\u0930 \u0924\u0925\u093e \u0935\u093f\u092a\u0930\u0940\u0924 \u0926\u093f\u0936\u093e \u092e\u0947\u0902 10 \u092c\u093e\u0930 \u0918\u0941\u092e\u093e\u090f\u0901\u0964 \u092b\u093f\u0930 \u0926\u0942\u0938\u0930\u0947 \u092a\u0948\u0930 \u0938\u0947 \u092d\u0940 \u092f\u0939\u0940 \u0915\u0930\u0947\u0902\u0964 \u0907\u0938\u0947 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0938\u0947 \u090f\u0915 \u092e\u093f\u0928\u091f \u0932\u0917\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0938\u0915\u094d\u0930\u093f\u092f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-247a1b70 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" src=\"https:\/\/satvikvedahub.com\/wp-content\/uploads\/2026\/07\/easy-stretches-for-people-who-sit-all-day.webp-1200x675.jpg\" alt=\"Easy Stretches for People Who Sit All Day | 7 \u0906\u0938\u093e\u0928 \u0938\u094d\u091f\u094d\u0930\u0947\u091a\" class=\"uag-image-4318\" width=\"1200\" height=\"675\" title=\"\u092c\u0948\u0920\u0915\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f 7 \u0906\u0938\u093e\u0928 \u0938\u094d\u091f\u094d\u0930\u0947\u091a\" loading=\"lazy\" role=\"img\" \/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>7. \u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u093e \u092b\u0941\u0932 \u092c\u0949\u0921\u0940 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0947\u0902<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u091c\u092c \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0947 \u0930\u0939\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u092a\u0942\u0930\u093e \u0936\u0930\u0940\u0930 \u092d\u093e\u0930\u0940 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0928\u0947 \u0932\u0917\u0947, \u0924\u094b \u092f\u0939 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u093e\u092b\u0940 \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0932\u0917 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0926\u094b\u0928\u094b\u0902 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0938\u093f\u0930 \u0915\u0947 \u090a\u092a\u0930 \u0932\u0947 \u091c\u093e\u090f\u0901 \u0914\u0930 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u0915\u094b \u0906\u092a\u0938 \u092e\u0947\u0902 \u092b\u0901\u0938\u093e \u0932\u0947\u0902\u0964 \u0905\u092c \u0917\u0939\u0930\u0940 \u0938\u093e\u0901\u0938 \u0932\u0947\u0924\u0947 \u0939\u0941\u090f \u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u090a\u092a\u0930 \u0915\u0940 \u0913\u0930 \u0916\u0940\u0902\u091a\u0947\u0902\u0964 15\u201320 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u0907\u0938\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0930\u0939\u0947\u0902 \u0914\u0930 \u092b\u093f\u0930 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0905\u0935\u0938\u094d\u0925\u093e \u092e\u0947\u0902 \u0932\u094c\u091f \u0906\u090f\u0901\u0964 \u0907\u0938\u0947 \u0926\u093f\u0928 \u092e\u0947\u0902 \u0915\u0908 \u092c\u093e\u0930 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u0916\u093e\u0938\u0915\u0930 \u091c\u092c \u0906\u092a \u0932\u0917\u093e\u0924\u093e\u0930 \u0938\u094d\u0915\u094d\u0930\u0940\u0928 \u0915\u0947 \u0938\u093e\u092e\u0928\u0947 \u0915\u093e\u092e \u0915\u0930 \u0930\u0939\u0947 \u0939\u094b\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u0917\u0930 \u0906\u092a \u0926\u093f\u0932 \u0915\u0940 \u0938\u0947\u0939\u0924 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0915\u0940 \u0924\u0932\u093e\u0936 \u092e\u0947\u0902 \u0939\u0948\u0902, \u0924\u094b <strong><a href=\"https:\/\/satvikvedahub.com\/en\/best-exercise-for-heart-patient-hindi\/\" style=\"color:#008000;text-decoration:underline;\">\u0939\u093e\u0930\u094d\u091f \u092e\u0930\u0940\u091c\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0915\u094c\u0928-\u0938\u0940 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0938\u092c\u0938\u0947 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0914\u0930 \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u0948, \u092f\u0939\u093e\u0902 \u0935\u093f\u0938\u094d\u0924\u093e\u0930 \u0938\u0947 \u091c\u093e\u0928\u0947\u0902\u0964<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 id=\"\u092c\u0947\u0939\u0924\u0930-\u092a\u0930\u093f\u0923\u093e\u092e-\u0915\u0947-\u0932\u093f\u090f-\u092f\u0947-\u0906\u0926\u0924\u0947\u0902-\u092d\u0940-\u0905\u092a\u0928\u093e\u090f\u0901\" class=\"wp-block-heading\"><strong>\u092c\u0947\u0939\u0924\u0930 \u092a\u0930\u093f\u0923\u093e\u092e \u0915\u0947 \u0932\u093f\u090f \u092f\u0947 \u0906\u0926\u0924\u0947\u0902 \u092d\u0940 \u0905\u092a\u0928\u093e\u090f\u0901<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0938\u093f\u0930\u094d\u092b \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0928\u093e \u0939\u0940 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e\u0964 \u092f\u0926\u093f \u0906\u092a\u0915\u093e \u0915\u093e\u092e \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0915\u0930 \u0915\u0930\u0928\u0947 \u0915\u093e \u0939\u0948, \u0924\u094b \u0939\u0930 45\u201360 \u092e\u093f\u0928\u091f \u092e\u0947\u0902 \u0915\u092e \u0938\u0947 \u0915\u092e 2\u20133 \u092e\u093f\u0928\u091f \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u0938\u0940\u091f \u0938\u0947 \u0909\u0920\u0947\u0902\u0964 \u0925\u094b\u0921\u093c\u093e \u091f\u0939\u0932\u0947\u0902, \u092a\u093e\u0928\u0940 \u092a\u093f\u090f\u0901 \u0914\u0930 \u0915\u0941\u091b \u0926\u0947\u0930 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0915\u094d\u0930\u0940\u0928 \u0938\u0947 \u0928\u091c\u093c\u0930 \u0939\u091f\u093e\u090f\u0901\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0907\u0928 \u092c\u093e\u0924\u094b\u0902 \u0915\u093e \u092d\u0940 \u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0932\u0948\u092a\u091f\u0949\u092a \u092f\u093e \u092e\u0949\u0928\u093f\u091f\u0930 \u0906\u0901\u0916\u094b\u0902 \u0915\u0940 \u0938\u0940\u0927 \u092e\u0947\u0902 \u0930\u0916\u0947\u0902\u0964<\/li>\n\n\n\n<li>\u092c\u0948\u0920\u0924\u0947 \u0938\u092e\u092f \u092a\u0940\u0920 \u0915\u094b \u0909\u091a\u093f\u0924 \u0938\u0939\u093e\u0930\u093e \u0926\u0947\u0902\u0964<\/li>\n\n\n\n<li>\u0926\u094b\u0928\u094b\u0902 \u092a\u0948\u0930 \u091c\u093c\u092e\u0940\u0928 \u092a\u0930 \u091f\u093f\u0915\u093e\u0915\u0930 \u092c\u0948\u0920\u0947\u0902\u0964<\/li>\n\n\n\n<li>\u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u093e\u0928\u0940 \u092a\u093f\u090f\u0901\u0964<\/li>\n\n\n\n<li>\u0930\u094b\u091c\u093c\u093e\u0928\u093e \u0915\u092e \u0938\u0947 \u0915\u092e 20\u201330 \u092e\u093f\u0928\u091f \u0939\u0932\u094d\u0915\u0940 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u0930\u0947\u0902\u0964<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u092f\u0947 \u091b\u094b\u091f\u0940-\u091b\u094b\u091f\u0940 \u0906\u0926\u0924\u0947\u0902 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0928\u0947 \u0915\u0947 \u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u092a\u094d\u0930\u092d\u093e\u0935 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h2 id=\"\u0915\u093f\u0928-\u0932\u094b\u0917\u094b\u0902-\u0915\u094b-\u0938\u093e\u0935\u0927\u093e\u0928\u0940-\u092c\u0930\u0924\u0928\u0940-\u091a\u093e\u0939\u093f\u090f\" class=\"wp-block-heading\"><strong>\u0915\u093f\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0938\u093e\u0935\u0927\u093e\u0928\u0940 \u092c\u0930\u0924\u0928\u0940 \u091a\u093e\u0939\u093f\u090f?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u092f\u0926\u093f \u0906\u092a\u0915\u094b \u0939\u093e\u0932 \u0939\u0940 \u092e\u0947\u0902 \u0917\u0930\u094d\u0926\u0928, \u0930\u0940\u0922\u093c, \u0915\u0902\u0927\u0947 \u092f\u093e \u0918\u0941\u091f\u0928\u0947 \u092e\u0947\u0902 \u0917\u0902\u092d\u0940\u0930 \u091a\u094b\u091f \u0932\u0917\u0940 \u0939\u0948, \u092f\u093e \u0906\u092a \u0915\u093f\u0938\u0940 \u092a\u0941\u0930\u093e\u0928\u0940 \u0939\u0921\u094d\u0921\u0940 \u0905\u0925\u0935\u093e \u091c\u094b\u0921\u093c\u094b\u0902 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 \u0938\u0947 \u091c\u0942\u091d \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0915\u094b\u0908 \u092d\u0940 \u0928\u092f\u093e \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0921\u0949\u0915\u094d\u091f\u0930 \u092f\u093e \u092b\u093f\u091c\u093f\u092f\u094b\u0925\u0947\u0930\u0947\u092a\u093f\u0938\u094d\u091f \u0938\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0902\u0964 \u092f\u0926\u093f \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0924\u0947\u091c \u0926\u0930\u094d\u0926, \u091a\u0915\u094d\u0915\u0930 \u092f\u093e \u0905\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0924\u0915\u0932\u0940\u092b \u092e\u0939\u0938\u0942\u0938 \u0939\u094b, \u0924\u094b \u0924\u0941\u0930\u0902\u0924 \u0930\u0941\u0915 \u091c\u093e\u090f\u0901\u0964<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 id=\"\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937\" class=\"wp-block-heading\"><strong>\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0906\u091c \u0915\u0940 \u0935\u094d\u092f\u0938\u094d\u0924 \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u092e\u0947\u0902 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0915\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u093e \u0932\u0917\u092d\u0917 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0939\u094b \u0917\u092f\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u092f\u0939 \u0928\u0939\u0940\u0902 \u0915\u093f \u0936\u0930\u0940\u0930 \u0915\u0940 \u0926\u0947\u0916\u092d\u093e\u0932 \u0915\u094b \u0928\u091c\u093c\u0930\u0905\u0902\u0926\u093e\u091c\u093c \u0915\u093f\u092f\u093e \u091c\u093e\u090f\u0964 \u0930\u094b\u091c\u093c\u093e\u0928\u093e \u0915\u0947\u0935\u0932 10\u201315 \u092e\u093f\u0928\u091f \u0928\u093f\u0915\u093e\u0932\u0915\u0930 \u092f\u0947 \u0906\u0938\u093e\u0928 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924 \u0936\u0930\u0940\u0930 \u0915\u094b \u0905\u0927\u093f\u0915 \u0938\u0915\u094d\u0930\u093f\u092f \u0930\u0916\u0928\u0947, \u091c\u0915\u0921\u093c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u092c\u0947\u0939\u0924\u0930 \u092a\u094b\u0938\u094d\u091a\u0930 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u092f\u0926\u093f \u0907\u0928\u094d\u0939\u0947\u0902 \u0928\u093f\u092f\u092e\u093f\u0924 \u092c\u094d\u0930\u0947\u0915, \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u093e\u0928\u0940 \u0914\u0930 \u0939\u0932\u094d\u0915\u0940 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u093e\u092f\u093e \u091c\u093e\u090f, \u0924\u094b \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0947 \u0930\u0939\u0928\u0947 \u0915\u093e \u0905\u0938\u0930 \u0915\u093e\u092b\u0940 \u0939\u0926 \u0924\u0915 \u0915\u092e \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u0917\u0930 \u0906\u092a \u0930\u094b\u091c\u093c \u091f\u0939\u0932\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924 \u092c\u0928\u093e\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902 \u0932\u0947\u0915\u093f\u0928 \u0938\u092e\u092f \u0915\u094b \u0932\u0947\u0915\u0930 \u0909\u0932\u091d\u0928 \u092e\u0947\u0902 \u0939\u0948\u0902, \u0924\u094b <strong><a href=\"https:\/\/satvikvedahub.com\/en\/morning-walk-vs-evening-walk\/\" style=\"color:#008000;text-decoration:underline;\">\u0938\u0941\u092c\u0939 \u0915\u0940 \u0935\u0949\u0915 \u0914\u0930 \u0936\u093e\u092e \u0915\u0940 \u0935\u0949\u0915 \u092e\u0947\u0902 \u0915\u094c\u0928-\u0938\u0940 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u0948, \u092f\u0939 \u0924\u0941\u0932\u0928\u093e \u091c\u0930\u0942\u0930 \u092a\u0922\u093c\u0947\u0902\u0964<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 id=\"\u0905\u0915\u094d\u0938\u0930-\u092a\u0942\u091b\u0947-\u091c\u093e\u0928\u0947-\u0935\u093e\u0932\u0947-\u0938\u0935\u093e\u0932-faq\" class=\"wp-block-heading\"><strong>\u0905\u0915\u094d\u0938\u0930 \u092a\u0942\u091b\u0947 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0938\u0935\u093e\u0932 (FAQ)<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0915\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0938\u0947 \u0936\u0930\u0940\u0930 \u092a\u0930 \u0915\u094d\u092f\u093e \u0905\u0938\u0930 \u092a\u0921\u093c\u0924\u093e \u0939\u0948?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u0932\u0917\u093e\u0924\u093e\u0930 \u092c\u0948\u0920\u0928\u0947 \u0938\u0947 \u0917\u0930\u094d\u0926\u0928, \u0915\u0902\u0927\u094b\u0902, \u092a\u0940\u0920 \u0914\u0930 \u0915\u092e\u0930 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0905\u0915\u0921\u093c\u0928, \u0926\u0930\u094d\u0926 \u0914\u0930 \u0925\u0915\u093e\u0928 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u0938\u092e\u092f \u0915\u0947 \u0938\u093e\u0925 \u092f\u0939 \u0916\u0930\u093e\u092c \u092a\u094b\u0938\u094d\u091a\u0930 \u0914\u0930 \u0932\u091a\u0940\u0932\u0947\u092a\u0928 \u092e\u0947\u0902 \u0915\u092e\u0940 \u0915\u093e \u0915\u093e\u0930\u0923 \u092d\u0940 \u092c\u0928 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. \u092c\u0948\u0920\u0915\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u094b \u0915\u093f\u0924\u0928\u0940 \u0926\u0947\u0930 \u092c\u093e\u0926 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u0939\u0930 <strong>45\u201360 \u092e\u093f\u0928\u091f<\/strong> \u092c\u093e\u0926 2\u20135 \u092e\u093f\u0928\u091f \u0915\u093e \u092c\u094d\u0930\u0947\u0915 \u0932\u0947\u0915\u0930 \u0939\u0932\u094d\u0915\u0947 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938\u0938\u0947 \u0936\u0930\u0940\u0930 \u0938\u0915\u094d\u0930\u093f\u092f \u0930\u0939\u0924\u093e \u0939\u0948 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092a\u0930 \u0932\u0917\u093e\u0924\u093e\u0930 \u092a\u0921\u093c\u0928\u0947 \u0935\u093e\u0932\u093e \u0926\u092c\u093e\u0935 \u0915\u092e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. \u0915\u094d\u092f\u093e \u0911\u092b\u093f\u0938 \u092e\u0947\u0902 \u092c\u0948\u0920\u0947-\u092c\u0948\u0920\u0947 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0928\u093e \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0939\u0948?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0939\u093e\u0901, \u0907\u0938 \u0932\u0947\u0916 \u092e\u0947\u0902 \u092c\u0924\u093e\u090f \u0917\u090f \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0911\u092b\u093f\u0938 \u092f\u093e \u0918\u0930 \u092e\u0947\u0902 \u0915\u0941\u0930\u094d\u0938\u0940 \u092a\u0930 \u092c\u0948\u0920\u0947-\u092c\u0948\u0920\u0947 \u0915\u093f\u090f \u091c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0915\u093f\u0938\u0940 \u092d\u0940 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0924\u0947\u091c \u0926\u0930\u094d\u0926 \u092f\u093e \u0905\u0938\u0939\u091c\u0924\u093e \u092e\u0939\u0938\u0942\u0938 \u0939\u094b \u0924\u094b \u0909\u0938\u0947 \u0924\u0941\u0930\u0902\u0924 \u092c\u0902\u0926 \u0915\u0930 \u0926\u0947\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. \u0915\u094d\u092f\u093e \u092f\u0947 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u092e\u0930 \u0914\u0930 \u0917\u0930\u094d\u0926\u0928 \u0915\u0947 \u0926\u0930\u094d\u0926 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u092f\u0926\u093f \u0926\u0930\u094d\u0926 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0928\u0947 \u0938\u0947 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0940 \u0905\u0915\u0921\u093c\u0928 \u092f\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0924\u0928\u093e\u0935 \u0938\u0947 \u091c\u0941\u0921\u093c\u093e \u0939\u0948, \u0924\u094b \u092f\u0947 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0930\u093e\u0939\u0924 \u0926\u0947\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0932\u0947\u0915\u093f\u0928 \u092f\u0926\u093f \u0926\u0930\u094d\u0926 \u0932\u0917\u093e\u0924\u093e\u0930 \u092c\u0928\u093e \u0930\u0939\u0947 \u092f\u093e \u092c\u0939\u0941\u0924 \u0924\u0947\u091c \u0939\u094b, \u0924\u094b \u0921\u0949\u0915\u094d\u091f\u0930 \u092f\u093e \u092b\u093f\u091c\u093f\u092f\u094b\u0925\u0947\u0930\u0947\u092a\u093f\u0938\u094d\u091f \u0938\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0928\u093e \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5. \u0915\u094d\u092f\u093e \u0938\u093f\u0930\u094d\u092b \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0928\u0947 \u0938\u0947 \u0939\u0940 \u0938\u092e\u0938\u094d\u092f\u093e \u0926\u0942\u0930 \u0939\u094b \u091c\u093e\u090f\u0917\u0940?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0928\u0939\u0940\u0902\u0964 \u092c\u0947\u0939\u0924\u0930 \u092a\u0930\u093f\u0923\u093e\u092e \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0947 \u0938\u093e\u0925 \u0938\u0939\u0940 \u092a\u094b\u0938\u094d\u091a\u0930 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u093e, \u0928\u093f\u092f\u092e\u093f\u0924 \u092c\u094d\u0930\u0947\u0915 \u0932\u0947\u0928\u093e, \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u093e\u0928\u0940 \u092a\u0940\u0928\u093e \u0914\u0930 \u0930\u094b\u091c\u093c\u093e\u0928\u093e \u0939\u0932\u094d\u0915\u0940 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u0930\u0928\u093e \u092d\u0940 \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0938\u0902\u0926\u0930\u094d\u092d (References)<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.cdc.gov\/niosh\/ergonomics\/about\/index.html?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noreferrer noopener\">CDC \u2013 Ergonomics and Work-Related Musculoskeletal Disorders<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/multimedia\/neck-stretches\/vid-20084697?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noreferrer noopener\">Mayo Clinic \u2013 Neck Stretches for the Workplace<\/a><\/li>\n<\/ol>","protected":false},"excerpt":{"rendered":"<p>Medically reviewed by Dr. Piyush Kumar Published on: 25 Jul 2026 Last updated on: 25 Jul 2026 \u0905\u0917\u0930 \u0906\u092a\u0915\u093e \u091c\u093c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4317,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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reviewed by Dr. Piyush Kumar Published on: 25 Jul 2026 Last updated on: 25 Jul 2026 \u0905\u0917\u0930 \u0906\u092a\u0915\u093e \u091c\u093c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 [&hellip;]","_links":{"self":[{"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/posts\/4303","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/comments?post=4303"}],"version-history":[{"count":9,"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/posts\/4303\/revisions"}],"predecessor-version":[{"id":4353,"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/posts\/4303\/revisions\/4353"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/media\/4317"}],"wp:attachment":[{"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/media?parent=4303"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/categories?post=4303"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/tags?post=4303"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}