As a working professional, it’s common 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 exercise targets the upper body, specifically the shoulders and arms, promoting flexibility and relieving tension in the neck and shoulders. It helps improve posture, alleviate stiffness, and increase the range of motion in the upper body.
How To Perform The Overhead Stretch?
- Inhale, Raise your arms above your head and push towards the ceiling.
- Exhale, Bring the palms to the chest.
- Keep your arms straight.
Watch the Below Video To Learn How To Perform an Overhead Stretch
2. Neck Rolls
Neck pain is a common issue for many people who work at desks, as they often strain their necks. This stretch helps alleviate tightness in the sides and back of your neck, reducing pain and improving flexibility.
How To Perform Neck Rotation Exercise?
- Gently rotate your head anticlockwise.
- Slowly bring your head back to the middle.
- Now, slowly rotate your head in the other direction.
- Repeat this 3-4 times.
Watch the Below Video To Learn How To Perform Neck Rolls
3. Side Bend Stretch
The Side Bend Stretch offers a refreshing way to relieve stiffness and enhance flexibility. By gently lengthening the muscles along your side body, this stretch promotes a sense of release and rejuvenation, allowing you to move with greater ease and comfort.
How To Perform The Side Bend Stretch?
- Raise your arms above your head.
- Slowly bend your body to the left and then to the right.
- Repeat this movement a few times.
Watch the Below Video To Learn How To Perform a Side Bend Stretch
4. Seated Pigeon Pose
This exercise targets the muscles in the glutes and hips, commonly used to relieve lower back pain by releasing tension in these muscle groups. It also helps to alleviate tight hips, reduce fatigue, and improve posture.
How To Perform a Seated Pigeon Pose?
- Cross one leg over the other while sitting, forming a figure four [i.e 4]
- Lean forward gradually from the hips, reaching fingertips towards the floor.
- Keep your arms straight.
- You should feel the stretch in your buttocks.
- Hold the position for a few seconds.
Watch the Below Video To Learn How To Perform Seated Pigeon Pose
5. Spinal Twists
Spinal twists stretch your spine, strengthen your back and abdominal muscles, improve spinal flexibility, and help reduce back pain.
How To Perform Spinal Twists?
- Extend your arms in front and gently twist from the waist to the right.
- Breathe in, and come back to the center.
- Breathe out, and repeat the same on your left side.
- Repeat this a few times.
Watch the Below Video To Learn How To Perform Spinal Twists
6. Arm Rotation
Doing this workout regularly can help you relax your body and feel less stressed and anxious, especially since we tend to sit still a lot.
How To Perform Arm Rotation Correctly?
- With feet shoulder-width apart, start circling your arms
- Next, do the same in the other direction
- Repeat this a couple more times
Watch the Below Video To Learn How To Perform Arm Rotation
7. Chest Extension
This exercise targets the muscles in the shoulders and chest. The chest muscles stabilize the shoulder joints, enhance mobility, and reduce the chance of shoulder injuries while also strengthening the upper body.
How To Perform Chest Extension Correctly?
- Raise the arms forward to shoulder height and bend the elbows.
- Bring the forearms together.
- Stretch the chest muscles.
Watch the Below Video To Learn How To Perform Chest Extension
In addition to the 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, enhancing your overall well-being and productivity.
Encouraging yourself to take breaks, stretch throughout the day, and prioritising exercise, can help create a positive and productive work environment. Whether you’re working from home or in an office setting, dedicating a few minutes to stretching can significantly improve how you feel and perform throughout the day.
2 mins Simple Stretches With O’Coach App
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.
