Sitting at a desk for 8 or more hours a day, 5 or more days a week can and will result in tight muscles, particularly when stress is added…
But it doesn’t have to be that way, there are many simple stretches you can do, even while seated so as not to disrupt your working day too much.
Some of your colleagues may think you’re a little weird, but if it helps you to bounce out of that chair come clock off time, and gives your body a little more freedom to move when you’re not trapped at work, why not give them a go…
Here are my top 5 stretches to do at your desk…
- Neck rolls
Staring at a computer and typing all day can cause a great amount of pressure on your neck and shoulders. It’s also where many people carry stress… and can pretty quickly lead to headaches and migraines. To avoid any pain, regularly turn your head right to left, lean your ear down to your shoulder or chin to your chest.
- Arm stretch
Using a mouse or writing can see excess strain put on your dominant arm. To relieve any unwanted strain in the shoulder and upper arm, simply reach your arm across your body and use your other arm to pull it into your chest between your elbow and shoulder. Repeat on the other side.
- Chest/Back stretch
As work piles up and you try to cram it all in, you often find yourself hunched over your desk trying to cram it all in, which can result in chest and upper back issues. For a bit of relief in this area place your feet flat on the floor hip width distance apart, and your hands on your knees. Pulling your chin to your chest and hunching your back further will relieve the upper back, while arching back and looking to the roof will open up your chest.
- Side stretch
If our body is sat still in the one position for too long, we will start to lose mobility. Try a side stretch to keep the body warm and limber throughout the day. Keeping the legs as they were in the chest/back stretch, simply raise one arm up to the roof, and lean to the opposite side. Reverse to feel the stretch in the other side.
- Glute stretch
It’s a great idea to get up and take regular walks throughout the day, but sometimes that simply isn’t possible, and we find out glutes suffering from being stuck in a seated position. To relieve them, place one foot flat on the floor, creating a right angle from the hip to the floor, and place your other foot on top of the knee, making a figure four like shape with your legs. If you need more, simply lean forward. Make sure you repeat on the opposite side, so both legs are feeling even.
Heath Jones is the founder of Active & Ageless and has over 20 years’ experience in the Health & Wellness space.
He holds the following qualifications:
Bachelor of Nursing
Postgraduate in Exercise Science
Diploma of OHS
Cert 3 & 4 Fitness
Cert 4 Training & Assessment
Older Adults trainer
