Streches You Can Do At Work
Page 1
Did you know that there’s a huge variety of different exercises you can do
at your desk to help beat the negative effects of sedentary work?
- It’s no surprise that sitting at a desk for several hours of the day, multiple days a week
comes at a price,typically in the form of aches, pains, tension, stiffness, excess weight
weaker bones. - We’re not supposed to spend the majority of our days sitting at our desks or sitting in our
cars. - Our bodies were designed to walk long distances, squat close to the ground, bend over,
reach for things, pick things up, lift heavy & do all sorts of basic movements that were
once key to our survival. - The human body simply hasn’t evolved fast enough to match the typical Westerner’s
modern lifestyle & that’s a big problem for the many workers out there who depend on
a desk, a chai & a computer to make their living. - If you’re a desk worker who makes a hard daily effort to hit the gym, go for a run, get
on your yoga mat, or do some other type of workout, then I applaud you. - It’s not easy to create that sort of habit,especially if you work 40+ hours a week, have a
long commute & are raising a family. - Unfortunately, a daily vigorous workout isn’t enough to undo the effects of sitting all day.
- So regardless of whether you hit that 150-minute target or not, if you sit the the majority
of the rest of the day, your risk of cardiovascular disease& diabetes is higher. - As an office or desk worker, the most important thing you can do to stave off the negative effects of prolonged sitting is take frequent breaks, get up from your chair & walk around.
- So, at the very least, try to get up & walk around for every half hour that you’ve been sitting.
- It’s so simple, but it’s not easy to do.
- There’s only so much time you have in a day & the demands of work can be overwhelming
at times. - Just as well, you might be afraid that forcing yourself to take a break might fracture your
state of flow & make it harder to refocus when you come back to your desk. - The second most important thing you can do during your work day after taking frequent
breaks to get up & walk is to move your body as often as you can while you spend time
sitting at your desk. - You can do this by by doing simple seated stretches and exercises.
- In fact, even fidgeting,such as toe tapping, has benefits.
- If fidgeting has benefits, then so must seated stretches & exercises.
- Stretches are a good place to start, especially if you’ve been sitting for a while & want to
warm up to some seated exercises afterward. - You can do all of the following stretches & exercises in a desk chair while seated at your desk. Some might require a little more room than others, but nothing more than what you need to fully extend your limbs outward.
- Most of us spend hours hunched over computers, smartphones & steering wheels.
- That takes a toll on your back, hips, neck & shoulders & it’s not always easy to find the
time to take care of aches & pains. - But you can stretch anywhere there’s a wall or chair.
- Sit on the edge of your chair with your feet hip-width apart, directly under your knees.
- Cross one ankle over the opposite knee. li>Gently Strech Forward,
- Stand facing a chair.
- Place your elbows in your hands.
- Rest your arms either on the back or seat of the chair. (Bend your knees if necessary.)
- Turn sideways in a chair.
- Hold the back of the chair with the arm closest to it.
- Gently twist the front of your body toward the back of the chair.
- Reach your other arm to the opposite knee or farther if you can manage it.
- Stand with your left shoulder next to a wall.
- Extend your left arm straight up, palm facing the wall.
- Move your arm down behind you slowly, as if you were going through each hour on a
clock, 12 to 6. - Turn & repeat with your right arm.
- Stand facing the back of your chair.
- Place your hands on the back of the chair.
- Step back as far as you can.
- Try to keep your arms and legs straight as you stretch your spine.
- Sit up straight on the edge of your chair.
- Drop one arm to the side.
- With a straight back, raise the dropped arm over your head & lean to the opposite side.
- Switch sides & repeat.
- Stretch your arms behind you & hold the outside edges of the seat back.
- Push your chest out.
- For your wrists: Extend your right arm, palm up.
- Gently pull your fingers down & back with your left hand.
- Switch hands & repeat.
- For your shoulders: Stretch your arms straight out & interlace your fingers.
- Turn your hands palms out.
- Gently raise your arms overhead & stretch.
- Neck rolls can never replace proper desk ergonomics (a.k.a. having a proper desk chair
& monitor setup at eye level), but they can certainly help relieve tension &stiffness. - Sit up straight and start by tilting your head slightly to the left until the right side of your
neck tightens. - Hold it there for a few seconds, then slowly roll it forward until your head is tilted to the
right. - Tip: Don’t roll your head backward! Always go forward.
- Shoulder rolls can relieve built up stress in the shoulders & upper back by improving the
range of motion of the shoulder joints. - Imagine tracing a circle with your shoulders.
- Do a few forward circles first and then a few in the other direction.
- Shoulder raises are almost exactly the same as shoulder rolls, but easier since they’re
done without the circular motion. - They also help to relieve tension in the shoulders, neck & upper back.
- Raise your shoulders up toward your ears (like shrugging), hold for a couple of seconds,
then release them. - You can do one shoulder at a time if you like, alternating beside left & right.
Setting Aside Time for a Hard Workout Every Day
Won’t Undo the Effects of Prolonged Sitting
The Most Important Thing You Can Do
The Second Most Important Thing You Can Do
Simple Seated Stretches & Exercises to Do at Your Desk
Work The Room
Hip Opener
Your hips & low back get tight from too much sitting.
This seated stretch can open both.
Forward Fold
This stretch will undo the chaos of your workday.
Use it to calm your mind & open your low back after hours at the office.
Low Back Release
Shake (don’t stir) the tension from your low back
with a twist, all you need is a chair.
Shoulder Release
Your shoulders get tight from hours of slouching over keyboards & steering wheels.
This stretch follows the hour markers on a clock.
Half Downward Dog
This version of the well-known yoga pose is an all-purpose,
full-body stretch that’s especially good for your hamstrings.
Open Shoulders
This one opens up your chest & shoulders
to make up for all that forward slouching at your desk
.
It also makes space for more air to get into your lungs.
Wrist & Shoulder Release
All that typing & texting & mouse clicking tightens your muscles.
You can’t overdo this simple, gentle stretch for your wrists & forearms.
Neck Rolls
Shoulder Rolls
Shoulder Raises
Streches You Can Do At Work - Page 2
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