Desk Stretches: Sitting All Day
People who work desk jobs may experience back pain, neck pain, and other physical ailments. One way to combat these issues is desk stretches that you can do while sitting at your desk. The following desk stretches will help improve circulation and decrease the risk of injury.
Take a break from sitting every 30 minutes
Breaks from sitting can help you live a healthier lifestyle. Get up and walk around every 30 minutes, or do jumping jacks in place of walking if that’s more convenient.
You can also do regular breaks from sitting down for long periods – take 5-10 minute walks during each break hour so your legs have some fresh blood flowing through them instead of being stuck at less than 90 degrees while working on a computer all day.
Use an ergonomic keyboard tray
You can use an ergonomic keyboard tray to keep from having painful strains on your hands, wrists and arms.
This also gives you more space in front of whatever device you’re typing on, so when seated at the desk with all these stuff arranged out in front of you, you won’t feel as confined.
Change positions and walk around
Take a walk around the office, or stand up for a few minutes. You can also try stairs instead of elevator.
It’s important to take time for yourself and change positions while at work. This will allow you more energy throughout the day, not just in moments between breaks or during lunch hour.
Always find time to do a little walking exercise even at work.
Stretch your legs by standing at your desk and stretching forward or to the side
It’s natural to want to avoid sitting at a desk all day, but it is important for us as humans that we do so. Not only will stretching help with back pain over time from prolonged periods spent kneeling or bending down in one place but also may improve blood flow which allows more oxygen-rich nutrients into our cells.
Stretch your back, neck and shoulders too. These can easily be done right in the office. Sit up straight with good posture so you don’t slouch or get a crick in your neck while working on a computer all day long.
Raise your arms above your head and stretch them out in front of you
Raise your arms above head and stretch them out in front of you. This will challenge the ligaments that support your spine, while also building up muscle strength for better balance throughout the day.
This desk stretch can help you feel more limber after sitting at your desk all day, and it will allow blood to flow through your arms better which helps prevent injury. Just remember not to push yourself too far here – this should be a nice gentle stretch so you don’t strain anything or hurt yourself while working on that computer.
Bend over and touch toes to stretch back muscles
Try to stand with your feet shoulder-width apart. Make an imaginary line down the middle of this space, then bend at both knees while bringing one hand up over head so you are in a stretched position backwards toward heels or toes depending on how flexible they can get without straining themselves.
Bring each leg in towards its respective hip until it is almost touching the pelvis (try not to touch any other surface). Your hands are most likely to have landed somewhere between the top of your shoulders and the top of your earlobes, but you may put them on the ground in front of your feet if necessary.
Hold here for 30 seconds then switch legs and repeat. This desk stretch targets your back muscles, which are some of the most important to keep limber while sitting at a desk all day long.
Repeat this desk stretch as needed throughout each hour of work or whenever possible.
Stand on one leg with both hands on top of a chair for balance while reaching behind you with one arm to grab onto something for support (both sides)
Stand on one leg while reaching behind you with your free arm to grab onto something sturdy for support. If this is difficult, try using two chairs that are positioned next to each other or stand in between them until you get more comfortable balancing yourself like this.
The desk stretches we discussed today can help you avoid pain and discomfort from sitting all day at your desk. If you want to get the most out of these exercises, try doing them before and after a long workday or on days when you don’t have much time for movement during the day.
Remember that it’s important to take care of yourself so that you’re able to do what really matters in life.