Stretching exercises may be the last thing you think about while sitting at your work desk. Answering phones, sending emails and computer work can cause many of us to sit at our desk for hours a day without even taking a real break.
Stiffness and bad posture can cause pain and even exhaustion. Here are a couple of easy stretching exercises you can do at your desk to energize your body.
Seated Hamstring Stretch
Sit in your chair, stretch both legs (or one at at time) out in front of you with your heels up and reach forward to touch your toes. Hold for at least 20 seconds and repeat as needed.
Sit with your feet flat on the ground, sit up straight and roll your shoulders back. Drop your head forward and roll from left to right holding on each side for at least 20 seconds. You can also rotate your head in a circular motion for an all-around stretch.
Standing Quad Stretch
While standing, bend your knee to bring your leg behind you while holding your ankle. Gently pull your heel closer to your buttocks while keeping your knees in line. Hold this stretch for at least 30 seconds and repeat twice on both sides.
While sitting upright, roll your shoulders in an up and BACK motion. Do not roll your shoulders forward. Repeat this motion 10 times.
Lateral Side Stretch
While seated or standing, raise one arm towards the ceiling and bend towards your opposite side for a gentle stretch. Hold for at least 30 seconds on both sides.
Take the Stairs
Yes, the elevator is there and more convenient, but taking their stairs increases blood flow and relieves tension and stress.
Take a Walk
You’ve been sitting at your desk for hours. Get up and walk to the lobby, hallway or to get a glass of water. If you are permitted 10-minute breaks, take a walk outside and soak up some vitamin D and get fresh air. Simply stepping away from your desk can give you a boost of energy.
Stand in Meetings
Depending on the length of your meeting, try standing instead of sitting. Standing has been shown to help release endorphins, which increases alertness and your energy level. Sitting for long periods of time has been linked to high blood pressure, higher cholesterol and cardiovascular disease.