If you are one of those people who have a job that requires you to sit most of the day, then you know all too well how stiff you can get by the time your shift ends. Your body may begin to ache and find that your posture is declining as well. Even with ergonomic chairs and other equipment made to prevent these side effects, avidly stretching during the day is the best route to go.
Stretching will get your blood flowing, make you feel more awake, and put you in a much better mood. Here are some of the best stretching exercises you can do right at your desk for that perfect mid-day refresh.
- The One Arm Hug
This move is great to get a deep stretch on the outside of your arm and shoulders. To do this, move one arm across your body and put it on the back of your opposite shoulder. Hold this position for about 30 seconds and repeat 2 or 3 times on each arm.
- Office Chair Back Stretch
When you sit all day, your back will suffer. Release that pressure by reaching both of your hands behind your back and around your chair. When you have a solid hold, arch your back and lean your chest forward.
- Calf Raises
Next time you stand up from your desk, take a moment and do 20 (or more) calf raises to wake up your legs. For this, keep your legs straight and lift yourself onto the ball of your foot and back down again.
- Hamstring Chair Stretch
For this move, you stay in the sitting position. Straighten out or legs and fold up your body, closing in towards your toes. During this time, ensure your back is straight. You will feel an intense hamstring stretch from this.
- Arms Over Head Reach
This one will give you a magnificent spine stretch. Interlock your hands while above your head, palms facing towards the ceiling. From there, push your palms up and elongate your spine as far as it can go. For maximum effects, make sure your shoulders are nice and relaxed.
- Prayer Wrist Stretch
You may not think about stretching your wrists much, but this is important to promote excellent circulation. To do this, put your hands together (like getting ready to pray). While your hands are together, slowly lower your hands while raising your elbows, which will decrease the angle of your wrists, giving a beautiful stretch.
- Office Hip Stretch
This last one is perfect for decreasing your risk of developing lower back and sciatic discomforts. While sitting, cross one foot over the opposing knee. Next, lift your upper body and lean forward near your hips while keeping a flat back.