Working in an office can be demanding. Sitting for long periods of time can lead to poor posture, neck pain, and stiffness. However, you don’t have to give up the comforts of your workspace to stay healthy. Even with the most advanced desks and chairs, you still need to be mindful of your activities at work. Taking periodic stretch breaks throughout the day is a great way to keep your body healthy and energized while you work. Let’s look at some simple stretches that you can do from your desk!
Shoulder Rolls & Neck Stretches
One of the most common pains associated with sitting for long periods is neck and shoulder tension. All workplace fitness routines should include shoulder rolls and neck stretches. Start by gently rolling your shoulders forward and backward five times each direction. Then take one arm at a time and raise it above your head in a full range of motion for ten seconds, alternating arms until both shoulders are stretched out. To stretch out your neck muscles, slowly tilt your head side-to-side and front-to-back five times each direction before holding each position for 10 seconds.
Lower Back Release
Lower back pain is another common complaint among office workers who sit all day. To reduce lower back pain, begin by sitting as straight as possible in your chair with both feet on the ground and hip width apart. Clasp your hands together behind you and gently pull them away from the body while pressing down into the seat of your chair with both feet on the ground until you feel a slight release in the lower back area. Hold this pose for 30 seconds before repeating three times total for maximum benefit.
Calf Raises & Foot Flexes
When sitting all day our feet tend to swell due to lack of circulation, so it’s important to get them moving every now and then! Stand up tall beside or behind your desk (wherever there’s enough room) with both feet flat on the ground about hip width apart. Slowly raise up onto both toes before sinking back down into a full range of motion 10 times each set before switching legs. For foot flexes, curl up all ten toes at once into a “claw” shape while keeping heels firmly planted on the ground before releasing back into starting position 5 times per foot set before switching legs again!
Staying active throughout the workday doesn’t mean that you have to leave the comfort of your workspace or take extra time away from getting things done – just taking 5 minutes here or there throughout the day can help improve posture, reduce tension, increase circulation, and keep energy levels high so that you can stay focused on what matters. Try incorporating these simple stretches into your daily workplace fitness routine today - because staying active at work shouldn’t be hard work!