Stretches You Can Do At Your Desk

By Anthony K

Sitting before a screen all day long can have adverse effects on your physical health. This is particularly the case if you lack a perfect ergonomic set-up and stay in one position for long periods. The lack of change coupled with an uncomfortable chair and bending can lead to headaches, back pain, tightness on your chest, back, and shoulders. Research has established that stretching regularly can help in the reduction of shoulder and neck pain. In addition, frequently stretching and having stand breaks helps increase productivity.

Neck Stretch

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This helps relieve the pain that people who stay bent over computers, for long period experience at times: It involves:

  1. Pull your head gently to each shoulder till you feel a light stretch.
  2. Stay in this pose for several seconds, and then proceed to drop your chin round to your shoulder to attain an extra stretch.
  3. Do this on each side.

Hip and Knee Stretch

Image Courtesy of EVO Fitness

Typically the seated position that work offices lead us to adopt isn’t ideal for the body, and staying in this position for long can cause jamming of the hips. Target your knees and hip by starting your office stretching with this move:

  1. Position a knee on the chair and ensure that the opposite foot is firmly planted on the floor.
  2. Using a desk to support yourself and starting from the hip, perform a controlled bend.
  3. Repeat this on either side in 3 sets of 10 reps, ensuring that you hold the stretch for a few seconds each time.

Trunk Rotation

If you are beginning to feel stiff and tight on your lower back, then perform the trunk rotation.

  1. Have your feet on the ground firmly and facing forward.
  2. Rotate your upper body on either side, ensuring that you touch the back of the chair with your arm.
  3. Hold the pose for ten seconds to half a minute and repeat

In conclusion, by having the above stretches while at your office, you can always be physically fit and increase productivity.