Staying Physically Active in the Office With Simple Stretches
As digitalized work increases in nearly every industry, our physical activity can decrease at the same pace. Limited movement all day, especially sitting at a desk and hunched over a computer screen, can take an immense toll on both our physical and mental well-being. Even if we have the comfiest, most ergonomic task chair, sitting for hours on end takes a toll. Therefore, we must find innovative ways to incorporate movement in the workday. The following list of simple stretches can alleviate muscle tension, get blood flowing, and enhance mood and focus—all from the comfort of the office or home. So, let’s get moving!
Spinal Stretches
Many yoga practices focus on flexing the spine to alleviate back pain and arouse blood flow throughout the body. Here are some exercises to get your back muscles and tendons moving.
spinal flexes
- 1Sit cross-legged on the floor, and then place your hands on your knees.
- 2As you inhale, flex your spine forward while keeping your head straight. (Move your head and shoulders as little as possible.)
- 3As you exhale, relax your spine into a small hunch.
- 4Repeat steps 2 and 3 for approximately 1 minute.
cat/cow
- 1On the floor, position yourself on your hands and knees. If you have trouble with your knee joints, then this exercise can be replaced by repeating the previous spinal stretch exercise.
- 2As you inhale, arch your stomach towards the floor (cow).
- 3As you exhale, lift your spine to the ceiling (cat).
- 4Repeat steps 2 and 3 for approximately 1 minute.
pelvis rotation
- 1Sit cross-legged on the floor.
- 2With your hands on your knees, roll your pelvis forward and back in a clockwise motion for approximately 1 minute.
- 3Repeat step 2 in a counterclockwise motion for approximately 1 minute.
side twists
- 1Sit on your heels or cross-legged on the floor.
- 2Grab your shoulders so that your biceps form right angles with your sides.
- 3Move your arms and spine as you twist from left to right, gradually rotating the spine further to each side.
Stretches You Can Do from Your Chair
No time to get up and out of your chair? No problem! These seated stretches will get you moving to help you prevent wear and tear on your muscles and joints and alleviate strain in your neck muscles.
wrist & finger stretch
- 1Extend your arms in front of you and rotate your wrists in each direction at least 10 to 15 times.
- 2With your hands clenched into fists, repeat the wrist rotation in step 1.
- 3Spread your fingers apart, and then back together for at least 10 to 15 times for circulation.
seated leg stretch
- 1
Sit at the edge of your, and extend your right leg out with the foot flexed.
- 2Lean forward and reach your arms towards your toes.
- 3Hold this position for 5 to 10 breaths.
- 4Repeat steps 2 and 3 on your left side.
neck circles
- 1Tilt your head to the left, letting your left ear graze your left shoulder blade. Each time you tilt to one side. If you feel any discomfort or pain, then you have overextended.
- 2Bow your head so that your chin grazes your chest.
- 3Tilt your head to the right so that your right ear grazes your right shoulder.
- 4Elongate your neck so that your head faces upwards towards the ceiling.
Repeat steps 1 to 4 clockwise in a fluid, rolling motion for 30 seconds, and then switch to counterclockwise for 30 seconds.
shoulders shrugs
- 1Shrug your shoulders up to your ears, and then release them.
- 2Repeat this motion for approximately 1 minute.
Heart-Openers
These stretches can be both physically stimulating and emotionally empowering.
camel pose
- 1Kneel on the floor with your knees hip-width apart.
- 2As you inhale, place your hands on your lower back, and lift your chest and neck upwards.
- 3If you do so comfortably, then lean back even further, and extend your hands down to meet your heels.
- 4Hold this position for 5 to 10 breaths, and keep your neck relaxed while your chest stretches outwards. You should feel a stretch across your chest.
cobra pose
- 1Lie belly down on the floor or a mat.
- 2Place your hands beneath your shoulders, and lift upwards while keeping your legs and pelvis on the ground.
- 3Draw your shoulders back and down to open up your chest, and lift your neck and face to the ceiling.
- 4Hold this position for 5 to 10 breaths.
While doing these stretches, don’t push yourself too far. Your body will know its limits, so follow them! You can modify any of these stretches, depending on your comfort level and ability. Incorporating these stretches into your daily routine will help ease muscle tension, improve your range of motion, and give a boost to your overall well-being. Happy stretching!
