Desk workers already know what exercise science has just proved: sitting all day is really hard! The smartest ones also know to stretch.

In fact, sitting for most of an eight-hour shift, especially if your seated time is then extended by hours on the couch, can literally take years off your life. It is nearly as dangerous as better-known health risks like poor diet, obesity, or even smoking.

In our modern world, frequent prolonged sitting is often difficult to avoid, but some of the related health risks are easier to combat than others. One of these is the tendency to develop shortened muscles, poor posture, chronic back pain, and constant soreness.

The way to avoid these issues, which also often lead to avoidance of daily exercise due to generalized discomfort, is to perform frequent stretches throughout your workday.

In addition to intermittent walking breaks, those with sedentary jobs are recommended to set aside several small blocks of time each day to stretch, which can even be done in your chair if necessary.

Most know about traditional chair stretches, like cross-body arm pulls and chair-assisted trunk rotations. Those should still be practiced regularly, but here are a few others to add to your routine to help keep your whole body loose and mobile.

Handcuff Stretch

Sitting on the front half of your chair, place your hands together behind your back as if wearing handcuffs. Next, sit as straight as you can while pulling your shoulders back and pushing your chest forward.

Hold this pose for 20 to 30 seconds. You should feel a stretch throughout your chest and the front of your shoulders.

Hamstring Stretch

Sitting on the very front edge of your chair, fully extend one leg with the toes pointed to the ceiling. Keeping your back straight and maintaining good posture, move your upper body forward until you feel a stretch in the hamstring of the extended leg.

Hold this pose for 20 to 30 seconds, and don’t forget to also stretch the hamstring of the alternate leg!

Cross-Arm Back Stretch

Sitting normally in your chair, place your right hand palm down on your left knee and your left hand palm down on your right knee. Next, lean slightly forward and arch your back like a cat while also creating gentle outward pressure on your hands with your legs.

Hold this pose for 20 to 30 seconds. You should feel this stretch throughout your shoulders, trapezii, and upper back.

Avoiding the dangers of a sedentary lifestyle requires taking consistent counteractive measures. Stretching breaks are a small part of this that can also prevent you from losing the ability to remain active when opportunies arise.

If you feel you would benefit from additional advice about stretching and avoiding a sedentary lifestyle, consider scheduling a session with a certified rehabilitation professional today!

Shaun Karp is a fitness expert and the owner of Karp Rehabilitation.  For further information call 604-420-7800 or go to www.karpfitness.com.