As a working professional, it’s not uncommon to feel the effects of sitting at a desk for hours on end. From neck and shoulder pain to back discomfort and hip stiffness, the toll of a sedentary lifestyle can be felt throughout the body.

What’s the solution? Plan simple stretches to do during your mid-day break.

Incorporating stretches into your daily work routine can help you counteract the negative effects and even prevent more serious joint health issues down the road and also you will gain benefits such as:

  • Better mood at work
  • Higher energy and alertness
  • Refocus your mind
  • Relax your body
  • Improve your overall well-being
  • Improve flexibility and motion in joints
  • Reduce stiffness in muscles

Simple Stretches To Do At Home and In The Office

1. Overhead Stretch

This stretch targets the upper body, shoulders, and arms, promoting flexibility and relieving tension in the neck and shoulders. It helps improve posture, alleviate stiffness, and increase range of motion in the upper body.

To Perform The Stretch:

  1. Inhale and raise your arms above your head, and push towards the ceiling.
  2. Exhale and bring the palms to the chest.
  3. Keep your arms straight.

Watch Below Video To Learn How To Perform Overhead Stretch

2. Neck Rolls

Neck pain is a common issue for many people with desk jobs. Especially people with desk jobs put a heavy strain on their necks. This stretch helps relieve tightness in the sides and back of your neck, reduces neck pain and improves flexibility.

How To Perform Neck Rotation Exercise:

  1. Gently rotate your head anticlockwise.
  2. Slowly bring your head back to the middle.
  3. Now, slowly rotate your head in the other direction.
  4. Repeat this 3-4 times.

Watch Below Video To Learn How To Perform Neck Rolls

3. Side Bend Stretch

It is a beginner pose that opens up the hips, improves spinal mobility, reduces neck and back pain, increases overall flexibility and corrects rounded shoulders. This posture can be done on both sides to balance the stretch.

How To Perform This Simple Exercise:

  1. Raise your arms above your head.
  2. Slowly bend your body to the left and then to the right.
  3. Repeat this movement a few times.

Watch Below Video To Learn How To Perform Side Bend Stretch

4. Seated Pigeon Pose

It targets the muscles in the glutes and hips. It is often used to help alleviate lower back pain by releasing tension in these muscle groups, relieving tight hips, reducing fatigue and improving posture.

To Perform This Simple Stretch:

  1. Cross one leg over the other while sitting, forming a figure four(i.e. cross your legs).
  2. Lean forward gradually from the hips, reaching fingertips towards the floor.
  3. Keep your arms straight.
  4. You should feel the stretch in your buttocks.
  5. Hold the position for a few seconds.

Watch Below Video To Learn How To Perform Seated Pigeon Pose

5. Spinal Twists

The spinal twists stretch your spine and strengthen your back and abdominal muscles, improve the flexibility of the spine and helps reduce back pain.

How To Perform:

  1. Extend your arms in front and gently twist from the waist to the right.
  2. Breathe in, and come back to the center.
  3. Breathe out, and repeat the same on your left side.
  4. Repeat this a few times.

Watch Below Video To Learn How To Perform Spinal Twists

6. Arm Rotation

By performing this workout in a routine you can release physical tension, stress and anxiety which is increased because of our sedentary lifestyle.

How To Perform It Correctly:

  1. With feet shoulder-width apart, start circling your arms
  2. Next, do the same in the other direction
  3. Repeat this a couple more times

Watch Below Video To Learn How To Perform Arm Rotation

7. Chest Extension

It targets the shoulder and chest muscles. The chest muscles are responsible for stabilizing the shoulder joints and improving mobility, reducing the risk of shoulder injuries and strengthening the upper body.

How To Perform:

  1. Raise the arms forward to shoulder height and bend the elbows.
  2. Bring the forearms together.
  3. Stretch the chest muscles.

Watch Below Video To Learn How To Perform Chest Extension

In addition to physical benefits, these simple stretches can also help reduce stress and improve mental focus. Taking a few minutes to stretch and breathe deeply can help you feel refreshed and re-energized, improving their overall well-being and productivity.

By encouraging yourself to take breaks and stretch throughout the day, and by priortizing exercising you can create a positive and productive work environment. So, whether you’re working from home or in an office setting, taking a few minutes to stretch can make a world of difference in how you feel and perform throughout the day.

2 mins Simple Stretches With O’Coach App

A person is stretching at work

By taking just a few minutes each day to stretch with the O’Coach app, you can priortize your health and help maintain a healthy workplace.

Download the 100% free O’Coach custom workout app to perform your daily 2-5 mins workout with the O’Coach app and:

  • You can create your own custom workout routine according to your need and preferences.
  • You can add exercise reminder schedules based on your convenience and requirements.
  • You can create a small community with your friends and supporting family members to keep you motivated and ensure progress.
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