Stand, place both hands on your desk, palms faced down, fingertips facing your body. But the fact is office jobs mostly have us doing a lot of little things, like typing and texting. That’s why hand and wrist stretches like this one are so important. When we think of stretching we tend to focus on the big things-hamstrings, hips, backs. Hold for 8 to 10 breaths and then repeat on the other side. Lift your legs up–using your right hand as well if you wish–until you feel a stretch in your left hip. Thread your left hand between your legs and hold onto the back of your right thigh. Cross your left leg over onto your right leg, placing the ankle of the left directly above the right knee. Sit up straight in your chair with your feet flat on the floor. Here’s another great stretch to release tension in the hips and lower back-and it’s actually easier than threading a needle. Your chest, shoulders, and neck will appreciate it. Simply interlace your fingers behind you and place your arms on the top of your chair’s backrest. Thankfully, none of our avian friends are invoked for this position-you can stay right in your chair and do it. Hold for approximately 8 to 10 breaths then repeat on the other side.Īnother issue with desk jobs is that they tend to cause you to develop pretty tight chest and shoulder muscles. With your left leg straight, bend toward your right leg. Your leg should be parallel to your body. Bend your knee and pull your foot toward your body. Facing the desk, place your knee and the bottom half of your leg on the desk. How tolerant of you are your co-workers? Not the most discreet position in the world, the Standing Pigeon-a hip-opening pose designed to reduce the tension that builds up from sitting for prolonged periods-will help you find out. Hold each side for approximately 8 to 10 breaths. This will stretch the muscles under the shoulder blades, the upper back, shoulders, and neck. Lift the elbows away toward the ceiling and pull your hands away from your face. Wrap your right arm around the left until you are able to grab the outside edge of the left arm or until you are able to clasp your palms together. Bend the left arm upward and sweep the right arm under it. While sitting, reach your arms straight out in front of you, keeping them parallel with your shoulders and shoulder-distance apart. This move will help take the burden of being a desk potato off of your shoulders and upper back. That’s okay as long as your body doesn’t get the short end of the deal. You stare at a computer all day so that you can afford car insurance and trips to wherever will make your Instagram followers the most jealous. Let your head drop loose and your arms hang beside you. Stand up, place your feet flat on the floor, and bend over at the hips, bringing your chest toward or onto your thighs. To help avoid lower back pain caused by sitting, try this basic move. The tighter the hamstrings are, the more they pull on the muscles of the lower back. When you spend hours upon hours in a seated position, your hamstrings tighten. Do approximately 8 to 10 complete rounds. This will stretch and open the back, shoulders, and neck. When you exhale, round your spine, pull the shoulders toward each other at the front of the body and drop your head toward your chest. This will open up the whole front of the torso and neck. Inhale, arch your back and look up, pulling your shoulders back as you do so. Sit up straight, place your feet flat on the floor, and rest the palms of your hands on top of your knees. Take approximately 8 to 10 breaths on each side.ĭo you know one of the primary differences between feeling old and feeling young? Spinal flexibility. If you’re starting to move around the office like a rheumatic orangutan, this move can definitely help. This pose stretches out the spine, chest, and neck. Switch the side of the chair you’re sitting on and repeat. Using your arms, twist, pulling yourself toward the chair. Sit up straight, place your feet on the ground and place your hands on the back of the chair. Sit on your chair sideways so that your shoulders and back are perpendicular to the back of the chair. This is a great way to release the tension in your back that starts building up almost as soon as you sit down. (And here are a bunch more stretches for when you finally get off work.) 9 Office Stretches You Can Do at Your Desk 1. Until you acquire a standing desk-you’re still bugging Facilities about that, right?-here are nine stretches you can do in the office that’ll relieve the pressure, and make you feel like the smartest one in the room. That’s because sitting for long stretches of time is not ideal for your body…or your health. Like the overwhelming majority of American workers, if you have a desk job it’s likely you also suffer from tension or pain in your neck, shoulders, back, or hips. Supporting massive towers of loose papers.
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