Stretches to Help Those Who Sit at a Desk All Day

How To Counteract Sitting All Day

You could have a career, like millions of people worldwide, where you sit most of the day. Many who spend hours in one position realize that their bodies are beginning to ache and that their posture is getting worse. Although several ergonomic chairs can help avoid such discomfort, stretching is a simple, cost-effective way to loosen the day’s muscles.

Stretching also comes with a few advantages you may not be aware of. Read on to discover how your work life can be better influenced by stretching and what workouts you can perform at your desk.

Stretching Will Refresh You

Even if stretching takes time away from work, it will potentially increase efficiency in the long term. This is because it’s nice to get a little rest every day to revitalize your mind.

Stretching Makes You Less Tired

Both of them suffer from post-lunch somnolence. But good news: there’s a treatment (it’s not a cup of coffee)! Stretching increases blood flow to tight joints and muscles, something that often happens when working out. The exercise was believed to make a person more exhausted in the past, but today we realize that the reverse is true. So, stretching will put a little bit of pep in your step when you feel drowsy.

Stretching Feels Good

There is no question that the less agile people of the planet can find the stretching act painful. But, after stretching the different muscles, the body feels typically more robust. We also may not suggest stretching to extreme pain. You mostly ought to be vigilant when stretching in the workplace because you’re loosening cold muscles that are more vulnerable to injuries than those that are wet.

9 Desk Stretches for the Work Day

The One Arm Hug: Take one arm around your body and put it on the back of the opposite shoulder. Using the other arm and push down on the elbow and achieve a longer stretch. You can experience the stretch on the outside of your arm and shoulder. Keep on for 30 seconds, repeat 2-3 times each arm.

Office Chair Back Stretch: When you’re seated, reach out on both hands behind your back and around the office chair. Each of you has a firm grip, arch your back, and lift your chest forward. 

Keep each stretch for 30 seconds and repeat it five times. 

 

Reach for the Sky: Interlock both hands above your head, palms facing the ceiling, to extend your back. Rest up, bring your hands up and lengthen your back. You’re going to feel a good stretch in your back. Make sure your shoulders are loose and comfortable. Keep on for 10 seconds, repeat five times.

Desk-Chair Lunge:

  1. Stand in front of a desk chair that is non-rolling, raise one leg, and put your shin on the seat.
  2. Jump the other foot forward cautiously to reach a lunge posture. Your knee should be immediately above your ankle on the forward thigh, not above your toes.
  3. Pull your abdomen, tuck down your tailbone to tip your pelvis forward, and softly sink your hips to spread your back leg’s hip flexors.
  4. Raise your arm on the side of the back leg if you feel stable, then softly turn into the opposite side to intensify the stretch across the flexors of the hip and towards the obliques.
  5. Keep for a time of 15 to 30 seconds.

Posterior Neck Stretch: With the back straight, shoulders relaxed, and neck balanced in a neutral posture, sit or stand erect. Tuck your chin in and let gravity drag your head down softly to stretch the back of your throat. Hold this location in place for 15 to 30 seconds. To target various muscles along the side of your body, lean your ear toward your shoulder, followed by your nose. For 15 to 30 seconds, keep each of these positions, and repeat on the other side.

Torso Stretch: With your back straight, your back lose, and your neck balanced in a neutral posture, sit or stand upright. Interlock your thumbs and extend your arms toward the roof above, hands. Take a few deep breaths, then lean back softly to open the chest and target the abs. Keep down for a couple of seconds, go back to the middle, then lean to one side. Continue to stretch toward the ceiling, stretch your wrist across your shoulders, and obliques to the hip along the torso side. Keep down for a couple of seconds, and then repeat for the other side.

Conclusion: The ideal option will be to drive around through the day, but that’s not always feasible. Sage Rountree, North Carolina-based stamina coach and author of Everyday Yoga and The Athlete’s Guide to Yoga, states that the next best solution is to expand and strengthen the affected muscles. You’ll want to start by relaxing the tightness formed in your back, shoulders, stomach, and heart, and then trigger and reinforce those muscles.