Do you sit at a desk for most of the day? Perhaps you work from home and are now spending more hours on your laptop than ever before? If so, it is essential to pay attention to your health to avoid many common diseases linked with excessive bouts of inactivity. We have put together a list of some of the most straightforward exercises you can do from the comfort of your chair to keep your muscles limber and your blood flowing all day long.
The One Arm Hug
This is a simple stretch you can do sitting or standing. Pull one arm to the other side of your shoulder, and then push your elbow back with your other hand. This will stretch the muscles of your shoulder and arm. Hold for 30 to 40 seconds and release—repeat ten reps on each arm.
Spinal Twist
The lower back is the area that is most affected by long periods spent sitting behind a desk. You may notice aches, tight muscles, or even pain when doing regular tasks. Twisting and stretching this area will help to relieve tension and restore mobility.
Sit up straight in your chair and make sure your feet are planted flat on the surface of the floor. Next, contact your abdominal muscles; this is not the same as sucking in your breath but instead actively pulling in your belly using just the powers. Next, rotate your torso area to the right in a smooth motion. If you have trouble, you can gently pull your body around using your armrest. Make sure not to move your hips during your rotation. Hold the stretch for 20 seconds, release, repeat in the other direction—complete ten reps.
Forearm Stretch
Your forearms and wrist can suffer from fatigue leading to carpal tunnel syndrome when you spend day after day typing. Stretching these muscles can help reduce the stress on your joints and help get your blood circulating. While standing or sitting, stretch out one arm with your fingers pointing towards the floor. With the opposite hand, using gentle motions, pull each finger towards you in a way that stretches the muscles in your forearm. Hold the position for half a minute and then repeat with the other arm. Complete five reps each arm.
Simple Exercises And Stretches Perfect For Desk Bound Workers
Sometimes your job can seem so stressful that you think it will eventually kill you. While a heavy workload and long hours may increase your blood pressure, the hours spent sitting down behind a screen are bad for your health. One way to prevent serious health problems that are often linked to office inactivity is by making an effort to move your body throughout the day. Not sure where to start? Read our easy-to-do list of stretches and exercises below.
Upper Back Stretch
Getting your blood moving and stretching your back is essential when you spend a lot of time in front of a desk. This upper back stretch will target your shoulders and shoulder blades to help you loosen up. You can perform this in a seated position or a standing position at home or your desk in the office.
Start by extending your arms out straight. Then, turn your hands so that they are facing opposite of each other, cross them over and then press your palms to each other. Tighten your abdominals, curve your back, and extend your head in a rolling motion. Think of yourself shaping your body around a ball and hold this position for half a minute. Repeat five reps.
Torso Stretch
Maintaining good posture can go a long way towards preventing workplace injuries; however, it is natural to sink into a curved position when you are not paying attention. This can lead to backaches, fatigue, digestive problems, and more. With this stretch, you can relax your arm muscles, back muscles, and sides at once.
Start by lacing your fingers together and then extending your arms upwards towards the sky. Make sure to take full deep breaths as you raise your arms. While you exhale slowly, open your arms in a sweeping downward motion—complete 15 repetitions.
Office Chair Back Stretch
This stretch is an excellent option for those who don’t have a lot of space in their office. Take both hands and place them behind you and around your office chair in a sitting position. Similar to a hug but backward. Then, arch your back as far as possible, take a deep breath, and lean your chest forward. Hold this pose for 25 seconds and then return to a starting position. Repeat 7-10 times.