10 stretches you can do at your desk
If you’re even only loosely following health news these days you’re still probably aware that we have a sitting problem. In fact, I’ve seen it referred to as “sitting disease” - now that sounds serious!
According to a 2015 study, we spend over 12 hours a day sitting. That is 50% of our time, including sleeping! Sitting too much has been linked to serious health issues such as heart disease, cancer, diabetes, as well as inconvenient injuries - think like neck pain, low back pain, sciatica, etc.
One way to avoid being in one position too long is to take a break and move your body. Stretching can reduce the risk of injuries, decrease fatigue, and improve focus and productivity. It helps improve blood circulation, which brings nutrients to the joints and muscles. Stretching improves range of motion and lubrication of the joints by increasing synovial fluid. And it can improve posture and muscle control by stimulating the nervous system. That’s a lot of stuff!
Don’t put pressure on yourself to get in a 30 min sweat sesh or show off your gumbi-esque flexibility (although if you can do either of those things go for it!). This stretch program outlined below takes 5 minutes and you don’t even get up from your chair. So set a timer and get moving!
Ear to shoulder neck stretch - 20 seconds each side - keep your nose facing forward, and bend your head to one side. Repeat other side.
Shoulder rolls - 30 seconds - shrug your shoulders up, back, and down in a circular motion. Feel your shoulder blades moving on your back.
Reach up pull down - 30 seconds - reach your arms up overhead, then pull down bringing your elbows out to the side. Feel the area between your shoulder blades engage.
Hands behind back lifting - 30 seconds - grab your hands behind your back. Lift your hands off your low back, feeling the stretch in the front of the chest.
Side stretch - 20 seconds each way - reach one arm overhead and bend your trunk to the side. Feel the stretch in your side body.
Seated figure 4 stretch - 20 seconds each side - cross one ankle over the opposite knee. Sit up tall and bring your chest forward, keeping your back straight
Forearm stretches - 20 seconds each side - straighten one arm in front of you palm down and then point your fingers to the ground. Use the other hand to apply overpressure.
Elbows on desk lat stretch - 30 seconds - lean forward in your chair and rest your elbows on your desk. Slide your chair back and drop your head in between your arms. Feel the stretch in your sides.
Bent over twist - 20 seconds each side - reach one hand to the outside of the opposite knee or ankle, reaching the other arm behind you. Feel the twist.
Ankle circles - 20 seconds each direction - make circles with your ankles!
Remember you know your body best! If you have an injury or get any pain when doing the above stretches stop! Check in with a health care professional - they can help you find a program thats best for you. And if you don’t have one, call us ;) And check out our other tips and articles for staying healthy and safe when you work at a desk!
