We are all at home now and while we know sitting on our couch or in bed is not the best for us, if we still choose to do this there are some stretches that can help alleviate some of that stored tension in our bones and joints as a result.
Sitting in a hunched position all day can cause some discomfort to the body, such as: back pain, headaches, tension, tightness in the back, neck and shoulders, as well as, hip or tail bone pains.
Stretching allows you to take a small break from your work to work on your body and help alleviate some tension so you can maintain productivity and sharpness.
Quick & Easy Stretches To Do While Sitting at Your Desk
The exercises below are designed with an emphasis on the neck, back, shoulders, hips and glutes. You should do these as often as you can. Soon you’ll notice less tightness in your body and a productivity boost!
1. Standing Chest Stretch
In a seated or standing position, take the arms behind you and, if you can, lace your fingers together. Straighten the arms and gently lift your hands up a few inches until you feel a stretch in your chest. Hold this stretch for 10-30 seconds. Repeat this stretch for 4-8 reps. (Avoid this stretch if you have shoulder problems.)
2. Shoulder Shrubs
Seated or standing, roll the shoulders back, squeeze them as hard as you can while lifting them up towards your ears and hold this for 1-2 seconds. Repeat this stretch for 8-10 reps.
3. Upper Back Stretch
Seated or standing, stretch the arms straight out and rotate the hands so the palms face away from each other. Cross the arms so that the palms are pressed together, hold this. Stretch out your arms as far as possible while rolling the spine back (arching the spine back) keeping your neck and head relaxed. Imagine you are curving up and over an imaginary ball. Hold this stretch for 10-30 seconds. Repeat this stretch for 2-4 reps. (If twisting your arms doesn’t feel good or you cannot do this, simply lacing your fingers together will work.)
4. Neck Stretch
Sitting in your chair, reach down and grab the side of the chair with the right hand and gently pull at the chair while tilting your head to the left – you should feel the stretch down the right side of your neck and shoulder. Hold this stretch for 10-30 seconds and repeat on the other side. Do this stretch for 4-8 reps.
5. Hip Flexor Stretch
While standing, take the right leg back a few feet. Bend the back knee (almost like you are doing a lunge) and lower the knees until you feel a stretch in the front right hip. Squeeze the glutes of the back leg to deepen the stretch. Hold this for 10-30 seconds and repeat on the other side. Do this stretch for 8-10 reps.
6. Seated Hip Stretch
While seated, cross the right ankle over the left knee and sit up nice and tall. Gently lean forward, keeping the back straight, reaching out with the torso until you feel a stretchin the right glute and hip. You can press down on the right knee to deepen this stretch. Hold this for 10-30 seconds and repeat on the other side. Do this stretch for 4-6 reps. (Avoid this stretch if your have knee problems.)
7. Inner Thigh Stretch
While seater, take the legs wide, toes out and lean forward with the elbows on the thighs. Keep your back straight and the abs tightened. Gently press forward while using the elbows to push the thighs out until you feel a stretch in the inner thighs. Hold this for 10-30 seconds and repeat it as many times as you like.