In our current work environments, where long hours at a desk are the norm, taking care of your physical wellbeing is paramount. Incorporating simple stretches into your workday can make a significant difference in reducing tension, improving flexibility, and enhancing overall comfort. In this blog post, we'll explore a series of desk stretches designed to promote a healthier and more productive workday.
1. Neck Stretch:
Gently tilt your head to one side, bringing your ear toward your shoulder.
Hold for 15-30 seconds, feeling a stretch along the side of your neck.
Repeat on the other side.
2. Shoulder Roll:
Sit up straight and roll your shoulders backward in a circular motion.
Repeat for 15-30 seconds, then switch to a forward shoulder roll.
3. Wrist Flexor Stretch:
Extend your arm in front of you with the palm facing down.
Use your opposite hand to gently press down on your fingers.
Hold for 15-30 seconds, feeling the stretch in your forearm.
Repeat on the other arm.
4. Seated Forward Bend:
Sit on the edge of your chair with your feet flat on the floor.
Hinge at your hips and lower your chest toward your thighs.
Hold for 15-30 seconds, feeling a stretch in your lower back and hamstrings.
5. Seated Spinal Twist:
Sit up straight and cross your right leg over your left.
Place your left elbow on the outside of your right knee and gently twist to the right.
Hold for 15-30 seconds, then switch sides.
6. Hip Flexor Stretch:
Sit at the edge of your chair and cross your right ankle over your left knee.
Gently press down on your right knee to feel a stretch in your right hip.
Hold for 15-30 seconds, then switch legs.
7. Ankle Circles:
Lift one foot off the ground and rotate your ankle in a circular motion.
Repeat for 15-30 seconds, then switch to the other foot.
8. Chest Opener:
Sit or stand with your spine straight.
Clasp your hands behind your back and straighten your arms, opening up your chest.
Hold for 15-30 seconds, focusing on squeezing your shoulder blades together.
9. Seated Cat-Cow Stretch:
Sit on the edge of your chair with your hands on your knees.
Inhale, arching your back and lifting your chest (Cow).
Exhale, rounding your back and tucking your chin to your chest (Cat).
Repeat for 30 seconds, flowing between Cat and Cow.
10. Eye Relaxation:
Look away from your screen and focus on something in the distance.
Blink rapidly for 20 seconds to refresh your eyes.
If you have been in a constant state of eye rolling all day at your desk, then maybe sit this one out.
Incorporating these desk stretches into your daily routine can contribute to a more comfortable and health-conscious work environment. Remember to take short breaks throughout the day to stand, stretch, and move around. Your body will thank you for these simple yet effective practices that promote overall wellbeing.
It is such a good reminder that we do need to take a break. In addition to the above stretches, I like to park my car just that bit further away from the office so I get a nice walk in before and after work. Rather than just have a large water bottle on my desk I will have a smaller one so I physically have to get up to refill it. Just simple things you can add to your day to get you out of the chair and moving.
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