Easy Stretches to do Throughout the Work Day
Stretching not only relieves sore muscles, but it also increases flexibility, which helps prevent injuries. When you’re stuck at a desk all day, it can be tough to find time to stretch. Luckily, there are some easier stretches you can do daily at your desk.
Straighten your legs, fold forward at the hips and reach your fingertips toward the ground. This is a great stretch for your hamstrings. The goal is to be able to touch the ground. If you’re not very flexible, reach your fingertips as close to the ground as possible. As you keep doing this stretch, your fingertips will get closer and closer to the ground.
Stand with your feet together, raise your left hand overhead and keep your right hand at your side. Make sure your hips are square and don’t tilt forward or backward as you bend to the left and slide your right hand as far as you can down your thigh. Ideally, your fingertips will reach the outside of your knee. Hold for 15-30 seconds and then repeat on the other side. This stretches muscles along each side of your body.
Place one hand under your elbow and make sure the arm you are holding is straight. Then stretch your straightened arm across your chest but don’t rotate your body. Keep your body square and you’ll feel this stretch in the back of your shoulder. Hold for 15-30 seconds and repeat to the other arm.
Hands Over Head
Sitting in a desk chair, clasp your hands together and raise them above your head. Stretch your hands upward toward the ceiling and raise them as high as they will go. Make sure to keep your body square and hold for 15-30 seconds. This is a good stretch for your back.
Assisted Chest Stretch
Stand close to a window frame or corner of a wall. Hold the edge of either with one hand at shoulder height and rotate away. Keep feet hip width apart and engage your core. This will open up the front of your chest, which stretches pectorals, shoulders, and upper back. If you feel your pectorals are very tight, this could be due to sitting in a hunched position so focus on keeping your shoulders pushed down and back throughout the day. This will help with better posture. Repeat on the other side.
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