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February 15, 2016 0 Comments

4 Easy Stretches To Do at Your Desk

We all know it’s important to move about our day and get up and stretch.  If we don’t, we risk suffering from back pain, weight gain, and various other health issues.  While working from home makes it easier to get up and stretch, sometimes it’s not ideal to get up and do so when needed.

Whether you’re on a call, just need a quick break, or want to stay seated, easy desk stretches are important in your daily work life.  We’ve compiled some of the best options below for increased mobility, blood flow, and energy throughout your day.

Fix Tight Hips

From FoxBusiness.com:

“How to Quickly Relieve Tension: Try doing a stretch to release tight hip flexors. Kneel on your left knee—like you are about to propose to someone—and place your right foot forward with your right knee bent at a 90-degree angle. Shift your pelvis forward, bend your front knee and tuck your butt under until you feel a deeper stretch in the left hip. Hold for 30 seconds. Switch legs.”

Stretch the Shoulders

From TheMuse.com:

PR workout F12 triceps

This a stretch you can do sitting down. Touch your opposite shoulder blade, and then gently grab your elbow, and pull it towards the opposite side.

Lift and Relax

From WebMD.com:

“Inhale deeply and shrug your shoulders, lifting them high up to your ears. Hold. Release and drop. Repeat three times.

Shake your head slowly, yes and no. You might as well amuse yourself while you do it to relax even further. Ask yourself silly questions: “Is your boss an idiot?” Move your head up and down, “Yes, yes, yes.” Side to side: “No. No. No.” (Shedding tension is as much mental as physical.)”

Release the Strain

From BestHealthMag.ca:

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“Sitting up straight, with your feet flat and shoulders back, grab onto the bottom of your chair with your right hand. Then slowly tilt your head sideways, bringing your left ear toward your left shoulder until you feel a gentle stretch along the right side of your neck and shoulder. Hold for 10 to 15 seconds; repeat on the opposite side. Do this stretch a few times a day to help prevent a strain from starting in the first place.”

Images Courtesy: health.usnews.com, Physiohub.com

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June 29, 2015 0 Comments

5 Effective Stretches You Can Do at Your Desk

 

Working at a desk – whether you work from home or not – can be taxing on the body.  Experts say that even if you workout, it’s still important to get up and move around throughout the day.

 

Back pain is one of the most common causes of missed work every year, and it’s incredibly important to keep yourself out of pain and feeling limber, alert, and stretched out throughout the day.  In this post, we’ll explore some effective stretches that you can do without leaving your desk.

 

1) Shoulder Stretch via MayoClinic.org

 

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Standing or sitting for long periods of time can take a toll on your muscles. To prevent or reduce stiffness and pain, try simple office stretches throughout the day. Perform these stretches several times throughout the day to help keep your muscles from feeling sore and tight.

Start by stretching the back of your shoulder:

 

  • Place one hand under your elbow.

 

  • Lift your elbow and stretch it across your chest. Don’t rotate your body as you stretch.

 

  • Hold the stretch for 15 to 30 seconds. You’ll feel tension in the back of your shoulder.

 

  • Relax and slowly return to the starting position.

 

  • Repeat the stretch with the other arm.

 

See the stretch and learn more here.

 

2) Hip Flexor Stretch via LifeHack.org

 

Sitting truly shortens and tightens your little hip flexor muscle. It’s the one at the front in the crease of your hip. It runs through your pelvis to your back, so when it is tight it often presents with an achy back. To lengthen this one out while at your desk, sit at the edge of your chair but shift to face to your left. Take your right leg and extend it behind you with as straight a knee as you can. Sit tall and lift your sternum while trying to tuck your tailbone under. This increases the stretch. Repeat on the other side. Repeat both sides 2-3 times.

 

See the stretch and learn more here.

 

3) The Freedom Search via Healthline.com

 

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Clasp hands behind your back, push the chest outward, and raise the chin. Hold for a longer period of time if you feel tension in your lower or upper back.

 

See the stretch and learn more here.

4) Upper Cervical Spine Flex via Men’s Health

 

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From the chest elevation position while seated, dip your head forward slightly as if you were nodding “yes.” Feel the stretch in the neck at the base of the head. Pause for 10 seconds, then relax and repeat 5 to 10 times.

 

See the stretch and learn more here.

 

5) Seated Hip Stretch via Exercise.about.com

 

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This move helps open up the hips and stretch the complex series of muscles in the hips and glutes.

 

Do it right: While seated, cross the right ankle over the left knee and sit up nice and tall. Gently lean forward, keeping the back straight and reaching out with the torso until you feel a stretch in the right glute and hip. You can also press down on the right knee to deepen the stretch. Hold for 10-30 seconds and repeat on the other side.

 

See the stretch and learn more here.

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