Sitting at a desk all day is no picnic. It's bad for your back, it can lead to weight gain and even lower productivity levels. To counteract these effects and make sure you're as healthy as possible while working at your computer, try incorporating some stretches into your work routine. These simple stretches can help improve circulation, reduce cramping and pain in your neck and shoulders—all things that tend to happen when you spend most of the day sitting in one position. Here are five easy ways to stretch out those sore muscles:
Shoulder roll
How to do it:
- Stand with your feet hip-width apart and knees slightly bent, then raise one arm up and over your head so that it's parallel with the floor. Reach as far behind you as possible without straining or arching your back, then slowly roll through the shoulder of that side until you feel a stretch in the front of that side (your chest).2. If it feels comfortable enough for you, repeat on both sides for 30 seconds each time. Why it's important: This is an easy way to open up tight shoulders after sitting all day at work! What does this stretch do? The shoulder roll stretches out muscles in our backs and necks so we can feel less stiff after being hunched over all day at our desks or computers! How often should I do this stretch? We recommend doing this once every hour while working at a desk job so as not to get too stiff from sitting down all day long without stretching first!
Forearm stretch
- Put your arms straight out in front of you, then bend at the elbows and gently pull your hands back towards you. Hold for 30 seconds.
- Repeat 3 times
- Stretches the muscles that keep your shoulders up and down, helping to relieve tension from a long day at work or studying (or both).
Neck stretch
You can do this stretch while sitting at your desk by simply placing one hand on the back of your head and gently pulling it to the side. Hold this position for 10 seconds, then repeat on the other side.
Stretching out your neck is important because it allows you to maintain good posture and prevent fatigue in this area as well as headaches later on in the day. Once done with this stretch, sit up straight, lift one arm up (keeping elbow bent), then use the other hand to pull that elbow behind your head so that both arms are now crossed over each other at chest level. Hold this position for 10 seconds before switching sides again!
Wrist stretch
The wrist stretch is a great way to loosen up the muscles in your hands and wrists. It's also good for relieving tension in those areas, which can be caused by repetitive motions like typing and mouse use.
The best way to do this stretch is with both hands on a flat surface (like a table), palms down, and fingers pointed toward you. Bring one hand away from the other so that there's about an inch between them; then extend both arms straight out in front of you until they're parallel with each other. Hold this position for 30 seconds or so before switching sides--and don't forget to breathe!
You should do this stretch daily if possible because it helps prevent injuries like carpal tunnel syndrome or tendonitis by keeping blood flowing freely into those areas where it needs oxygen most often: around joints like elbows and wrists (the latter being particularly important). You'll feel better immediately after doing this exercise as well; try doing several repetitions every morning before work starts up again after lunch break ends--or whenever else throughout the day feels right!
Trunk rotation
Trunk rotation is a great stretch for your back, hips, and shoulders. It can be done at your desk or while you're sitting on the couch watching TV.
It's important to keep your spine in good alignment during this exercise, so make sure you don't arch or round too much. Also, try not to let any part of your body move independently from another; keep everything moving together as one unit.
When doing trunk rotation in either direction (right or left), make sure there's no pain felt anywhere along that side of your body before proceeding further into the stretch; if there is pain then stop immediately!
The next time you're sitting at your desk, do these stretches.
The next time you're sitting at your desk, do these stretches.
These are important for desk workers because they help to keep them flexible and healthy. They should be done every hour, even if it's just for a few seconds. You can also take a short walk around the office or even just stretch in your chair by reaching one arm up over your head and reaching with the other arm down towards the floor (you might want to ask someone for help). Do these stretches every day as part of an effort to stay active during the workday--and try not to sit at your desk for more than 90 minutes at a time!
Conclusion
If you're looking for a way to relieve stress and pain from sitting at your desk all day, these five stretches are a great place to start. They'll help you get your body moving again after hours of being stationary and will also improve circulation throughout your body!
