You might feel embarrassed to try out some stretches as you sit on your office desk, but as you sit there, you are being your body’s worst enemy – just by sitting in one place for hours on end. According to Sharon Hame, MD, associate clinical professor at UCLA's department of orthopedic surgery, sitting for hours at a stretch can set you up for serious medical problems which different body parts, including your back, neck, elbow and shoulders.
So, how can you help eliminate this? Some experts weigh in with their suggestions for some of the best stretching for office workers.
Yogis Elise Browning Miller and Carol Blackman, co-authors of Life Is a Stretch: Easy Yoga, Anytime, Anywhere, recommend this stretch to relieve tension that builds up in your wrists as a result of long hours of computer use.
- Stand with your feet on the floor keeping your feet at hip-width.
- Take a deep breath and stretch your arms out to the sides as far as they will go.
- Now take them over your head, keeping your palms towards each other.
- Now exhale and hold your right wrist with your left hand.
- Inhale deeply as you stretch out your right hand towards the ceiling.
- Stretch towards the left, using your left hand to support your arm and wrist.
- Move your hips towards the right as you do this.
- Press your right heel firmly into the ground to stretch your body even further.
- Exhale and switch hands and directions.
- Take a deep breath and revert to the starting position.
- Repeat this exercise on the other side of your body.
Neck Stretch
Paige Waehner, fitness writer and personal trainer at NutriFit Personal Training Studio Holding counts this among the best stretching for office workers. She says that this stretch helps to relieve the stress that builds up in the neck from keeping it drooped all day at work. It also works out your shoulders at the same time.
- Sit down firmly in your chair, keeping both feet firmly on the ground.
- Reach down and grab the side of your chair with your left hand.
- Pull gently as you tilt your head towards the left.
- Make sure you feel a stretch in the left side of your neck and your left shoulder.
- Maintain this position for 10 seconds and then repeat on the other side.
Reverse Arch Stretch
Jenny Sugar, editor at fitness magazine FitSugar.com recommends that if you need some stretching for desk workers you should definitely try this one out. Targeting your chest and shoulders, this stretch also helps to prevent acid reflux buildups that develop from sitting too long in one place.
- Sit right on the edge of your chair
- Hold on to the back of your chair by reaching out behind.
- Give your chest a forward push.
- Make sure that you maintain your spine in an arch.
- Drop your head back slightly to stretch out your chest and the front of your neck.
- Breathe deeply and extend backwards
- Hold for 30 second and then release yourself slowly without jerking your body.
Angela Smith, MD, orthopaedic surgeon at Children's Hospital of Philadelphia and former president of the American College of Sports Medicine says that there are other ways that you can maintain flexibility and range of motion during a long day at work apart from stretching for desk workers. She suggests that you don’t bring your lunch to work and walk to a neighborhood sandwich shop instead. Or you could just walk up to your colleagues instead of emailing or IM’ing them.
Do your body a favor and try out our recommendations for the best stretching for office workers for increased flexibility. Or you could just try out some other desk exercises or even do some Pilates!
