Do you feel tired all the time? Are your shoulders tight from sitting at a desk? Does stress follow you home from work? You're not alone. Most office workers deal with issues like back pain, weak muscles, muscle cramps, and high stress levels every day. 

The modern work life is tough on our bodies. We sit for hours in the same position and at the same place. We barely move!! Our minds stay busy with endless meetings and deadlines. This leaves us feeling drained and unhealthy. 

But there's a simple solution that can help. Mudgar practice is an old Indian fitness method that is perfect for busy professionals. It takes roughly 15-20 minutes a day. Yet it fixes many problems that come with desk jobs. 

Lets First Understand what is Mudgar and Mudgar practise for people who are new to it. 

What is Mudgar & Mudgar Training?

Mudgar is a traditional fitness tool from India, which is also known as wooden clubs or Indian clubs. These clubs are usually made from wood and have a unique shape. They have a thick, heavy base and a thinner handle for better grip.

If we talk about the history and Origin of Mudgar, it goes back thousands of years in India and across the globe. In the old times, warriors and wrestlers used to use these clubs to get strong. Even today, in some parts of India, some wrestling forms still use Mudgar not just for exercise and to get strong but as a part of culture and tradition.

How Mudgar Works?

Mudgar training uses many different swing patterns, and each pattern works differently in a person's body. The uneven weight makes your core work hard to stay balanced. Your shoulders, arms, and back get stronger from controlling the heavy clubs. The swinging motion also helps your heart and builds stamina.

Because it uses many muscles at once, it provides a full-body workout. It also helps in improving the body's balance and coordination. 

The Problem with the Corporate Lifestyle

As a corporate employee, working 8 to 9 hours a day or even more can be really stressful. It causes many health problems like back pain, headache, and many other issues as well. Most people don't realise how bad sitting all day is for their bodies. Here are the main issues corporate workers face:

1. Physical Problems: Sitting for 8 - 10 hours damages your body. Your back muscles get weak. Your shoulders roll forward. Your neck gets stiff from looking at screens. Many people get headaches from poor posture. Your hip muscles got tight from sitting. This makes walking and standing harder. Weak glutes can cause knee and ankle problems, too.

2. Mental Stress: Office work creates constant stress. Tight deadlines make you worried. Long meetings drain your energy. Emails and phone calls never stop. This stress builds up in your body as tension. Many people can't sleep well because their minds won't stop thinking about work. Poor sleep makes everything worse.

3. Lack of Movement: The biggest problem is not moving enough. Humans are meant to move and be active. But office jobs keep you stuck in one position. This makes your muscles weak and your joints stiff. Without regular movement, your heart gets weak, too. Your stamina drops, and simple tasks like climbing stairs and walking 1 or 2 kilometres become hard.

How Mudgar Practice Benefits Corporate People?

Mudgar training solves many problems that office workers face. It is like medicine for your body and mind. Here is how it helps:

1. Fixes Bad Posture: Mudgar swings make your back muscles strong again. The movement pulls your shoulders back to the right position. Your neck gets stronger from supporting the club movements. Regular practice helps you sit and stand straight. You will notice less back pain and fewer headaches. Your body learns to hold itself properly again.

2. Builds Real Strength: Unlike gym machines, mudgar works your whole body at once. The uneven weight makes your core muscles work hard. Your grip gets stronger from holding the clubs. This functional strength helps in daily life. Carrying bags becomes easier. You will feel more powerful and confident.

3. Reduced Stress Fast: Swinging mudgars is like meditation in motion. The rhythmic movements calm your mind. Physical activity releases happy chemicals in your brain. After mudgar sessions, you feel relaxed and clear-headed. Work stress melts away. You sleep better at night.

4. Improves Heart Health: The continuous swinging motion is great cardio. Your heart gets stronger without boring treadmill time. Just 15-20 minutes gives you a good workout. Better heart health means more energy for work. You won't feel tired climbing stairs or walking long distances.

5. Time Efficient: Mudgar Mudgar training is perfect for busy schedules. You don't need a gym membership or much space. A small room at home is enough. One mudgar session works strength, cardio and flexibility. It is like getting three workouts in one. This saves time for busy professionals.

Success Story: Avantika Rawat | A Corporate Professional Who Found Mudgar Training Helpful

Avantika Rawat, a 34-year-old marketing strategist from Gurgaon, had spent over a decade in the corporate world. Like many working professionals, her days revolved around deadlines, Zoom calls, and endless hours at a desk.

“I used to start my mornings with coffee and end them with back pain,” Avantika recalls. “My shoulders were stiff, my posture was hunched, and I felt mentally drained — even on weekends.”

In 2024, after struggling with consistent neck stiffness and anxiety, Avantika began searching for a fitness practice that wasn’t just physical — but also meditative. That's when she came across Mudgar training on Instagram and decided to give it a try.

“The wooden clubs felt intimidating at first,” she admits. “But once I learned the rhythm, it became a ritual. Just 15–20 minutes a day brought a surprising change.”

Within weeks, Avantika noticed:

• Improved shoulder mobility
  
  

• Reduced upper back pain
  
  

• Better mental clarity and focus
  
  

• A renewed connection with Indian culture and movement
  
  

Now, she practices Mudgar three times a week and even encourages her team to take movement breaks at work.

“It’s not just exercise — it’s therapy. It grounds me. And the best part? I don’t need a gym or an hour — just my Mudgar and a little space.”

How to Start Mudgar Practice Safely

Starting mudgar practice is easy, but you must do it safely. Here's your step-by-step guide:

1. Choose the Right Weight

Don't start with heavy clubs. Your muscles need time to adapt. Begin with light mudgars - around 2-4 kg each. You can buy wooden clubs or even use water bottles to start. As you get stronger over 4-6 weeks, you can try heavier clubs. Listen to your body. If something hurts, use a lighter weight.

2. Find Proper Space

You need enough room to swing the clubs safely. Clear a space that's at least 8 feet wide and 8 feet long. Make sure nothing is above your head that you could hit. Practice outdoors if possible. Fresh air makes the workout even better. A garden or terrace works well.

3. Learn Basic Movements First

Start with simple swings. Don't try fancy patterns right away. Master these basic moves:

• Two-handed overhead swings

• Side-to-side pendulum swings

• Simple figure-8 patterns

Practice each movement slowly at first. Focus on smooth, controlled motion rather than speed.

4. Warm Up Your Body

Always warm up before starting. Do 5 minutes of light stretching. Move your shoulders, arms, and neck gently. This prevents injury and prepares your muscles. Cold muscles get hurt easily. Never skip your warm-up, especially in the morning.

5. Start Small

Begin with just 10-15 minutes per session. Do this 3 times per week. Your hands and shoulders will be sore at first. This is normal.

After 2-3 weeks, you can increase to 20 minutes. Build up slowly. Rushing leads to injury.

6. Get Proper Guidance

If possible, learn from someone who knows mudgar. A trainer can show you correct form. Good technique is more important than heavyweight. You can also watch online videos. But be careful - bad form can hurt you. Start slow and focus on doing movements correctly.

Conclusion: Why Mudgar Practice is Good for Corporate Professionals

Mudgar practice is the perfect answer to modern office problems. It fixes your posture, builds strength, and reduces stress in just 15-20 minutes a day. You don't need expensive gym memberships or hours of free time.

This ancient Indian practice gives you everything your body needs. Strong muscles, better heart health, and a calm mind. Your back pain will go away. You'll sleep better and feel more energetic at work.

Start with light clubs and simple movements. Be patient with yourself. In just a few weeks, you'll feel like a new person. Mudgar training can change your life for the better. For More informative article like this visit - Mudgar Club!!