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Office Stretches

Office Stretches
14 Jan 13

Office Stretches


If you sit at a desk all day, then you know all about the havoc it can create on your body. Let’s be honest: How many of us sit with perfect posture…all the time? Chances are you are often hunching your shoulders while slumped in your seat. Unfortunately — and as too many of us know — this causes pain, headaches and tension in our shoulders, back and neck.

Therefore, it’s important to take some time out of your workday to perform some simple stretches to increase flexibility while reducing stress.

Here are some excellent and quick exercises that anyone can do.

Shoulder Shrugs

We carry much of our stress in our neck and shoulders, so this is a great stretch to improve your circulation:

Simply lift the shoulders up and squeeze them as hard as you can. Hold for two seconds and roll them gently back as you bring them down. Repeat 10 times.

Upper Back Stretch

Like our neck and shoulders, the upper back holds tension, particularly if you hold the phone against your shoulder. The following exercise is also good for those that work on a computer and use their mouse a lot:

Without locking your fingers, place your hands behind your head with thumbs facing down and against the back of your neck. With your neck straight and not looking down, squeeze your shoulder blades together. Hold for 10 seconds. Release slowly and rest.

Repeat 3 times.

Spinal Stretch

Of course, your lower back is greatly affected if you sit at a desk all day. This is a great stretch that will work away the tension:

While seated and your feet firmly flat on the floor, contract your abs and gently twist your upper body towards the right, being careful to go only as far as you can comfortably.

Keep your back straight while keeping your hips centered. Hold for 30 seconds and repeat on the other side.

Lower Body Stretch

Don’t ignore your lower body when sitting for long periods of time, as your ‘glutes’ stretch and your hips get tighter.

Stand and put your right leg back as if you are doing a lunge. While bending your knees, squeeze your ‘glutes’. Lower until you feel a stretch. Hold for 30 seconds. Repeat on the other side.

And don’t forget…try to get up and move about as much as possible during the day!


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