Office work isn’t physically taxing in the traditional sense. However, it can still have adverse effects on the body. If you work in an office, it’s wise to stretch periodically throughout the workday to prevent discomfort or injury.
Need some good office stretching exercises? Check out these 4 office stretches for office workers.
1. Shoulder Shrug
Throughout the workday, a great deal of stress is bound to build up in the area around your neck and upper back. Shoulder shrugs are a great idea to loosen this area up on occasion.
To perform this stretch, stand up with your arms to your side. Then, pull your shoulders up and your shoulder blades together, scrunching your neck in the process. Hold this position for 2 to 3 seconds and repeat it 5 to 10 times.
This stretch will not only loosen up the muscles in your upper back, neck, and shoulders, but it will also help to relieve headaches.
2. Waist Twist
Whether you’re sitting or standing all day, your lower back is forced to support a great deal of weight. This can cause it to become sore throughout the workday.
To relieve some of this soreness, you should engage in waist twists. A waist twist is a stretch in which you move your torso to the left or the right while leaving your feet and legs in a constant position. It should be performed with a straightened spine, and with your hands on your hips.
To get the most out of this stretch, alternate to the left and to the right 5 to 10 times for 2 or 3 sets.
3. Chest Extension
You’re also likely to experience stress in your chest. To relieve this stress, try some chest extensions.
A chest extension is a stretch wherein you pull your chest upward. It can be performed in both sitting and standing positions.
To perform a chest extension, straighten your arms and back, and then pull your straightened arms behind your back. This will force your chest in an upward trajectory, allowing you to stretch the muscles in your core.
4. Leg Pullback
Leg pullbacks are a great stretch if you tend to lean to one side or rest on one leg while your sitting.
To perform a leg pullback, stand up, lift one leg up to your backside and hold it with your hand. If necessary, use a table or chair to help support your body. Then, repeat the process with the other leg.
This stretch will not only help to stretch out the thighs but the hamstrings and calves as well as opening up your hips.
Perform These Office Stretches to Avoid Injury
Performing these office stretches on a daily basis is a great way to keep yourself loose and free of chronic injury. Put these stretches to good use and reap the positive effects and increased productivity!