Working the 9-5 life is not easy. It involves excessive sitting at a desk, too much staring at a computer screen at not enough moving around. By the end of the day your wrists hurt, your feet ache and everything from your lower back up aches. How can you be achy when you haven’t don’t anything but sit in an office chair? Sometimes it’s the office furniture, but most likely it’s due to not moving around. If you want to avoid those aches and pains, try these office stretches.

The first exercise is a wrist flexor. Those that type for a living will especially appreciate this. Move your arm out straight and place your other hand right in front of your fingers. Your palm should be facing you. Press your hand and your fingers toward you, holding for 15 seconds. Release and relax. Now, move your hand down and press down on the upside of your palm toward your body. Hold this for fifteen seconds and release. This exercise helps with those that have repetitive moments at work. It releases the muscles and tension.

Another exercise is the seated gluteus stretch. The gluteus is located in the buttock. These muscles have to be strong, or it could cause injuries. Sit in a chair for this exercise and bring one ankle over the other knee. Now, keeping your back straight, lean your torso forward. You should feel a stretch in your gluteus; they should be getting tighter. Hold this position for up to 30 seconds and then switch sides. Do at least five exercises per side.

The low-back rotation stretch is another common office stretch. When your lower back starts to ache, this is an ideal time take a break and do this stretch. Sit straight up in your chair and in the middle of the cushion. Make sure your feet are flat on the floor and that your back is straight. Then, twist your body, making sure your shoulders are aligned with one another. Twist to the point that you feel a stretch in your back. Hold this position for fifteen to thirty seconds and then release. Repeat this exercise going the opposing way.

You may also try the dynamic hamstring stretch. This is a yoga stretch that targets the thigh and butt muscles. Start the exercise by lifting your leg onto your desk and straighten it. Your body should form a 90-degree angle. Bend your knee on your standing leg. This is going to deepen the stretch that you experience as a result of the stretch. Hold this pose for a few seconds and then release, changing to the opposite leg.

Finally, the dynamic quad stretch is a perfect office exercise. Stand tall in front of your desk, bringing your foot to the surface of the desk. Stand a few inches away from the desk to prevent you from leaning on it. Also, it helps if you keep your hands at your sides. Similar to the last exercise, bending the leg of the opposing leg is going to deepen the stretch for the leg that is bent. Hold this pose for a few seconds and then move onto your opposite leg.

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