4 Stretches for Office Workers

20 Sep 4 Stretches for Office Workers

Sitting at a desk all day can be tough on your back, shoulder, and neck muscles. Work these stretches into your daily routine to avoid tightness. Just a few quick stretches, that can be done at on near your desk, could help you to have a more comfortable and productive workday.

• Neck Stretch
  Neck muscles are easily strained as you unconsciously lean into your computer. Neck pain leads to headaches and back pain. Stretch out those muscles and avoid making work a pain in the neck. Start by sitting up with good posture. Then reach down, grabbing the side of your chair with your left hand and gently tilt your head to the right. You should feel this stretch in the side of the neck and shoulder. Hold for 20 seconds and repeat on the other side.
• Hip Flexor Stretch
  When you spend a majority of the day sitting, the lower body can experience some tightness. Stretch out these muscles by standing and stepping back with one leg while bending the back knee, similar to a lunge movement. Squeeze the glutes of the back leg and hold for 20 seconds. Repeat on the other side.
• Torso Stretch
  It’s all too easy to assume the hunched position while sitting at a desk. Stretch out your torso to avoid the backache that comes from being hunched over for too long. In a standing position, lace fingers together and stretch them up towards the ceiling. Inhale while stretching as high as possible, then exhale and release your arms down to your sides. Repeat 8 times.
• Shoulder Shrugs
  We carry a lot of tension in our shoulders and neck. Relieve some of that tension and get the blood flowing again with a simple should stretch you can do seated at your desk! Lift the shoulders up towards the ears, squeezing and holing for 2 seconds. Roll them back as you relax and repeat 8 times.