Sitting for extended periods in an office setting can lead to a host of health problems, from back pain to decreased productivity. Incorporating simple stretches into your workday can alleviate these issues and boost your overall well-being. Let's dive into a routine of desk exercises that will keep you feeling refreshed and energised.

office stretches

Upper Body and Neck Relief

  • Neck Rolls: Gently roll your head in a circular motion, clockwise and counterclockwise. This helps release tension and improve flexibility.
  • Shoulder Shrugs: Lift your shoulders towards your ears, hold for a few seconds, then release. Repeat to relieve shoulder tension.
  • Arm Circles: Extend your arms out to the sides, then make small circles forward and backward. This loosens up your shoulders and arms.

Back and Core Boosters

  • Seated Spinal Twist: While seated, twist your torso to one side, placing your hand on the back of your chair for support. Hold for 10 seconds, then repeat on the other side.
  • Seated Forward Bend: Reach forward, hinging at the hips, and touch your toes or ankles. This stretches your hamstrings and lower back.
  • Child's Pose: Kneel on the floor, sit back on your heels, and fold forward, resting your forehead on the ground. This pose relieves back tension and calms the mind.

Lower Body and Foot Focus

  • Ankle Circles: Rotate your ankles in both directions to improve flexibility and reduce foot pain.
  • Calf Stretch: Lean against a wall, one foot forward and one foot back, and press your back heel into the ground. This stretches your calves.
  • Hip Flexor Stretch: Kneel on one knee, with the other foot flat on the floor in front of you. Gently push your hips forward, feeling a stretch in your hip flexor.

Additional Tips for a Healthier Workspace

  • Take Regular Breaks: Get up and move around every 30-60 minutes. Even a short walk can make a big difference.
  • Adjust Your Chair: Ensure your chair provides proper lumbar support and encourages good posture.
  • Invest in an Ergonomic Keyboard and Mouse: These tools can reduce strain on your wrists and hands.
  • Use a Standing Desk: Alternating between sitting and standing can help alleviate back pain and improve circulation.

By incorporating these simple stretches and tips into your daily routine, you can significantly improve your physical and mental well-being. Remember, a healthy employee is a productive employee!

https://www.lifespaneurope.com/blogs/workplace/deskercise-essential-stretches-for-the-office-worker