The 5 Best Stretches for People Who Work in an Office

  • By Jennifer Mulder
  • 12 August 2019
  • 3 minute read
The 5 Best Stretches for People Who Work in the Office | The Health Sessions

This article is written by Rebecca Hill. 

People who work at an office will often complain about suffering from sore muscles and joints, due to sitting for prolonged periods of time in front of a computer. In fact, sitting and typing away at a desk for 7 to 8 hours per day, can cause serious problems, such as bad posture, lower back pain and even abdominal issues. The good news is office stretching exercises can help alleviate many of the symptoms that office workers complain about, and can even improve workplace productivity and morale in the long run.

The Importance of Stretching in the Workplace

Stretching in the workplace can reduce strains, sprains, and other musculoskeletal conditions that can wreak havoc on your knees, shoulders, and back. Stretching exercises can also help employees become more productive at work, as well as reduce stress and relieve depression. Moreover, studies have found that sticking to an effective stretching exercise routine at the office can also significantly reduce the risk of thumb issues from excessive texting, tendonitis, rotator cuff issues, tennis elbow, and other such cumulative trauma conditions. In sum, stretching exercises have many benefits and can also increase the overall energy levels/stamina of workers when performed as intended.

The 5 Best Stretches for People Who Work in an Office| The Health Sessions

The 5 Best Stretches at Your Desk

1. Chest Stretch

In order to boost the effectiveness of the following chest stretch exercise we would recommend that you utilize a resistance band in order to perform a more profound stretch of your chest muscles. Next, take your arms and place them behind your back, followed by lacing your fingers in unison. Then, proceed to straighten both your arms and slowly lift your hands upward in a gentle manner. In most cases, you should feel your chest muscles start to stretch after having lifted your hands up by a few inches. Finally, you should hold this position for between ten to thirty seconds. Also, remember to repeat as many reps as you can fit into your work schedule.

2. Neck Stretch

Keep your back in a straight position and sit in an upright stance so that both of your feet are firmly set on the ground. Proceed to slowly inhale and exhale and then roll your head to one side when you are ready to do so. Next, proceed to roll your head forward, moving down from the chin to the chest area, and then move your head in a circular motion until you reach the opposite side.

Moreover, you should hold the stance for 10 to 15 seconds on one side, before performing the controlled pattern of motion in order to reach the other side. Continue to hold for 10 for 15 seconds on each side and perform as many reps as you feel is needed to reduce the tightness in your neck.

3. Upper Back Stretch

Sit in an upright position and place your arms forward. Your hands need to be clasped together so that they are parallel to your shoulder region. Next, round your back and exercise some force in order to reach in front of you while also imagining that a tensile piece of string is pulling you in the opposite direction at the same time.

In addition, you will need to hold this position for at least half a minute, and you will likely notice that your shoulder muscles as well as your upper back muscles will start to feel relaxed. Finally, once you have finished the upper back stretch, you will need to come out slowly from the stretch. You can perform the aforementioned exercise as many times as you require throughout the week.

The 5 Best Stretches for People Who Work in an Office| The Health Sessions

4. Double Squats

To perform double squats your legs should be separated by about a hip-width, and you should stand in an upright stance before commencing. Your toes should, ideally, also be pointed outward, and your arms should also be placed directly in front of you so that they are at  shoulder level. Next, in order to perform a deep squat you will need to hinge through your hips after having bent your knees.

You will then need to gently rise up by a few inches, followed by lowering your hips yet again, before rising up again in order to return to your initial position, pulsing as you do so. Interestingly, double squats are meant to be a fairly moderate exercise, so you can perform the aforementioned double squat exercise in a controlled and smooth movement for about 25 seconds and repeat the movements as desired.

5. Hamstring Stretch

Get up and move away from your office chair by about a foot and then lean forward, so that your forearms will be set on your office desk. Next, your back will need to maintain a flat position in order to perform the hamstring stretch exercise correctly, and you will need to press your hip bones up after having straightened your knees. If performed correctly you will feel a stretch in your hamstring muscle region that is very deep and also pleasant, and you should hold the position for roughly fifteen to thirty seconds.

If you suffer from aching muscles despite these stretches, you could consult a professional massage therapist or chiropractic services for deep tissue massage or a trigger point therapy.

Author Bio: Rebecca Hill is the Community Manager at Oakville Chiropractic. She loves to write about lifestyle and chiropractic treatments. She leverages her knowledge to educate people for keeping their life safe. 

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