Many people work at a desk but no matter how well it is constructed, problems may arise leading to back pain, aches and even weight gain. Hunching over at a desk for long periods of time without changing positions is tough on the body and causes stiffness. Simple desk exercises that release tension can prevent pain and stiffness and help to increase energy and alertness. Try setting an alarm or take shorts breaks every hour to do some stretches. And don’t worry: there are plenty of fast and easy workplace stretches and exercises!
Recommended Workplace Stretches and Exercises
Try taking a 5-10 minute break every hour to do some stretches. Vary your work tasks so that keyboarding duties are broken up by jobs that require body movement or change in position. Every once in a while look away from the computer screen and focus your vision on a far-away object.
Stand up and down: stand up and down repeatedly without using your arms. You can try this while on the phone.
Use an exercise ball as a chair: if you are experiencing lower back pain, this is a healthier alternative to an office chair. Sitting on an exercise ball engages muscles in the lower back, legs and glutes while improving balance.
Shrug your shoulders: inhale, lift your shoulders to your ear, hold and release. Repeat a few times. To further relax your muscles, shake your head yes and no while doing this stretch.
Air circles: clench your first, stretch your arms in front of you perpendicular to the floor. Make circles in the air with both arms moving in one direction, ten times. Switch directions
Point your fingers: this is a great exercise for hands, wrists, and forearms. Stretch your left arm in front and point your fingers towards the floor. Use the right hand to increase the stretch. Repeat with the other hand.
Torso twist: try this move to release upper body tension. Inhale, exhale and turn your body to the right. Grab the back of your chair with your left hand. Keep your eyes levelled and use the chair to deepen your stretch. Hold for 5 seconds. Slowly release back to neutral position and repeat on the other side.
Leg extensions: this works the abs and legs. Steady yourself by grabbing the seat of your chair with both hands. Extend your legs, one at a time or both at the same time, straight out in front of you parallel to the floor. Flex and point your toes 5 times. Release and repeat.
Hug yourself: to stretch out your back place your right hand on your left shoulder and your left hand on your right shoulder. Breathe in and out. This will release the tension in the area between your shoulder blades.
Cross your arms: for achy shoulder and upper back. Extend your right arm in front of you and with your left hand grab the elbow of the outstretched arm. Pull it across your chest, stretching your shoulder and upper back muscles. Hold for 10 seconds, release and repeat with the other arm.
Leg hug: another exercise to stretch the shoulder and upper back. Sit on the edge of a steady chair with your feet flat on the ground. Lean your upper body down towards your knees. Relax your arms and neck. Place your hands behind your legs and hold. Release and repeat.
