Effective Stretches To Do At Your Desk

If you are sat at a desk all day then you probably already appreciate how nice it is to get up and stretch periodically. What you may not know is that research shows sitting at your desk all day will increase the likelihood of you becoming obese and that means you are more likely to suffer from cardiovascular issues, diabetes, and even at a higher risk of Alzheimer’s.

Sitting all day makes you ache because, despite your best intentions, you are likely to slouch or sit incorrectly for some of the day. Having a standing desk can help. But, you’ll also find it worth trying the following stretches, they can be easily done throughout the day and will make a difference.

Top Tip

If you’re new to stretching and exercise or have suffered an injury it’s advisable to see a specialist, such as this physio Hamilton. They can guide you through what will work best for your personal situation.

Spinal Rotations

These can be done while you are seated and will help to ease the tension in your neck and shoulders. Simply cross your arms over your chest with one hand on each shoulder. Then simply turn to one side, rotating at your waist.

You’ll feel a gentle pull in your back that tells you to stop. You can then switch sides.

Shoulder Stretches

As the name suggests, these stretch your shoulders but can also be beneficial to your chest. You can do this seated or standing. Place one arm across your chest parallel to the floor. Use your other hand to pull the elbow gently in, ideally touching your chest. You’ll feel it in your shoulder.

Sitting Extensions

While sitting at your desk sit straight and make sure your feet are next to each other in front of you. Then put your hands in the small of your back and lean backwards. You’ll feel your lower back gently stretching.

Shoulder & Neck Tilts

These release tension in your shoulders and neck. Start by sitting on one of your hands. Then, tilt the neck away from the hand sideways before bringing it slightly forward. Hold the position as you feel the gentle pull in your shoulder and neck. Then return to the starting position, sit on the other hand and move your head in the other direction.

Standing Stretch

Stand up from your desk and put your arms straight behind your back. Interlink your hands and then extend them out as far as you can before slowly moving them upward. It eases your shoulders and your chest.

Squats

Squats can be done anywhere and replicate the position you are sat in. Simply stand next to your desk with your feet shoulder-width apart and then pretend to sit down without using the chair. Hold the seated position for a couple of seconds before standing up again and repeating for 5-10 times. It will strengthen your lower half and help to get the blood flowing.

Calf Raise

The calf raise is a great way to improve posture and core strength while working the legs. Simply stand with your feet shoulder-width apart and then gently rock up onto your tiptoes. Hold it for a couple of seconds then drop back to your feet and repeat 10 times.

Remember Posture

It is important to have your feet flat on the floor in front of you and the monitor at eye level, this reduces the need to slouch and can help you maintain good posture. There are plenty of other exercises you can do, keep trying different ones until you find what works best for you.