Modern technology has provided many benefits and conveniences, but there is one huge drawback: most of us spend about eight hours a day, six days a week, sitting at a desk. If you work in an office where you have to follow this routine, you may develop or worsen musculoskeletal ailments. You can’t leave the job because of this fear, so what can you do? Regular stretching has been proven to help alleviate neck and shoulder pain. Furthermore, standing and stretching at regular intervals boost productivity.
To help you get started, I’ve compiled a list of simple exercises that will help you counteract the negative consequences of sitting all day. These workouts do not require any investment and will help you keep fit and energized throughout the day.
Simple Stretches At Work Place
Here is the list of simple stretches that you can easily do at your workplace:
Chest Stretch
As we generally spend most of our time slumped forward, stretching the chest and shoulders can be one of the best workouts for our bodies. Just take your arms behind you and, if possible, knot your fingers together in a seated or standing position. Straighten your arms and raise them a few inches till you feel a stretch in your chest. Hold the position for 15 to 30 seconds. However, if you have shoulder problems, skip this exercise.
Shoulder Shrug
Repetitive clicking, typing, and scrunching cause a lot of stress and tension in the shoulders and neck. In fact, most of us hunch far more than we realize, causing stress on the trapezius and other shoulder muscles. Shrugs will get your blood flowing through your traps and shoulders.
You just have to lift your shoulders up toward your ears in a seated or standing position, then squeeze them as firmly as you can. Now, hold them for 1–2 seconds before rolling them back down. Perform 8 to 10 reps before rolling your shoulders forward.
Neck Stretch
Sit in your chair and reach down with your right hand to hold the chair’s side. Gently pull it while tilting your head to the left. You will feel a stretch down the right side of your neck and shoulder. Now, hold for 10 to 30 seconds, then repeat the same process with the left hand.
Wrist Stretch
This one is important for people who have to do a lot of typing. Simply stand up and place your wrists on the desk with the palms facing away from you, pressing down until you feel the stretch. Hold for a few seconds, and repeat with some wrist circles.
Chest And Shoulder Stretch
Hunching over your desk puts strain on the cervical spine and makes your shoulders stiff. Try extending your back with your arms, interlocking your fingers and lifting your arms. This stretch should be felt in your chest and shoulders.
Forearm Stretch
Sitting or standing, extend the right arm and point the fingers down toward the floor. Pull the fingers of your left hand toward you, feeling a stretch in your forearm. Hold on for 10 to 30 seconds and repeat with the left arm.
Single Leg Squat
In this exercise, you have to stand tall on one leg and extend your other leg out in your front. Then, lower yourself into a seated squat position gradually. Repeat this exercise, and don’t forget to switch legs.
Hip Stretch
This basic exercise stretches the complex muscle series in the hips and glutes while opening up the hips. While seated, you have to cross your right ankle over the left knee, then stand up tall. Now, lean forward gently, maintaining your back straight. Try reaching your torso until you feel a stretch in your right glute and hip.
To deepen the stretch, you can press down on the right knee. Hold for 10 to 30 seconds. Now, you can continue with the left ankle.
Spinal Twist
While with your legs in line with one another, place your left hand on your right knee and twist your entire upper body to the right, staring behind your shoulder. Hold for a moment, then twist back and repeat on the opposite side.