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The best 7 Simple Stretches to do at work on desk or chair. If you have a career that requires you to hunched over a computer for eight hours a day, you may find your job to be a backache, according to a 2021 study that tracked data from 2,000 computer-using subjects. , 48% experienced neck and back pain. Over time, this can lead to chronic pain, reduced range of motion, and even tension headaches. But the good news is that you can do some simple things on your office chair. Stretching exercises to relieve pain and tension.
1. Neck and Shoulder Simple Stretches to do at work
Relaxing neck and shoulder simple stretches to do at work, are a great place to start, as these are the areas of your body that experience the most stress during the workday. Here’s how to do it: Sit upright in a chair and gently tilt your right ear toward your right shoulder. Extend your left arm down and to the side, deepening the stretch on the left side of your neck and shoulder. Hold this movement for about 20 seconds, then switch directions.
Performing this stretch regularly can help lengthen muscles, release tension, and increase blood flow to the area, thereby reducing discomfort and improving overall health. For added intensity, you can gently place your right hand on the side of your head to guide your neck into a deeper stretch, or place your left hand under a desk chair to anchor the stretch.
2. Overhead arm pull
Another simple stretches to do at work that can improve flexibility and release tension is the overhead arm pull. Josh York, founder and CEO of GYMGUYZ, says he typically recommends this stretch to clients who are experiencing discomfort in the workplace. To try this stretch, raise one arm above your head and bend your elbow. It is recommended to grab the elbow with the other hand and gently pull it toward the head, stretching the triceps.
3. Sitting Spinal Twist
Stretching your spine can also provide you with comfort and mobility. It is recommended to sit on the edge of a chair, place your right hand on your left knee, and gently twist your upper body to the left while looking over your left shoulder. Hold this movement for about 20 seconds, then repeat on the other side.
The twist of this stretch promotes rotation of the spine that we don’t often use in our daily activities. This rotation helps eliminate the monotony of static sitting postures, promotes overall spinal health, reduces back pain and tension, and even helps improve digestion due to its massaging effect on the abdominal organs.
4. Seated Hamstring Stretch
Tight hamstrings are a common side effect of sitting for long periods of time. Over time, this can lead to discomfort and pain in the lower back and hips, limiting movement and affecting posture. It is recommended that to stretch this muscle, push your chair away from the table and extend one leg straight in front of you, with your heels on the floor and your toes pointing upwards. Lean forward slightly from your hips until you feel a stretch in the back of your thighs, hold this position for about 20 seconds, then switch legs.
The seated hamstring stretch lengthens these muscles, increasing flexibility and reducing tension. Regular hamstring stretching can help prevent low back pain, improve physical activity performance, and make everyday movements such as walking or bending easier. This also helps to stretch the calf muscles, which helps prevent adaptive muscle shortening in the calves.
5. Wrist and Forearm Stretch
You may not notice the tension in your arms while working, but people who spend a lot of time typing are at risk for repetitive strain injuries like carpal tunnel. This syndrome can cause pain, tingling sensations, and loss of strength in the hands and arms. To stretch your wrists and forearms, it is recommended to extend one arm in front of you, palm up. Use your other hand to gently pull your fingers down toward the floor, stretching your wrist and forearm, and hold for about 20 seconds, then switch sides.
Performing this simple stretches to do at work regularly can help prevent discomfort, keep your hands and arms healthy, and may even improve your typing speed and efficiency.
6. Bear hug
If you experience upper back pain after a long day at work, hugging yourself may help. Simply cross your arms across your chest and hold your opposite shoulder with both hands. Alternatively, you can extend one arm at a time and apply pressure with the other hand.
This move will target the muscles in your back, not to mention releasing lactic acid and fighting off soreness. It’s easy to develop poor posture from sitting for long periods of time, so doing stretches like these regularly can teach you about your body posture. Especially as we age and our bodies start to become more tense, it becomes increasingly important to incorporate stretching into your daily routine.
7. Sitting figure 4 stretch
Most commonly, people do figure-4 stretches while lying on the ground. This stretch can be easily adapted to your office chair. Start by placing your left foot flat on the ground. Now, place your right ankle over your left knee. From this position, slowly rotate your legs forward, keeping your spine long. As you reach forward, open your knees to increase the stretch. This is a great hip opener!
This stretch is particularly beneficial for workplace settings. When sitting at a desk, your hips don’t usually move away from the 90-degree angle of your seated position, and this stretch can help increase mobility in your hips and reduce any tension.
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