Desk stretches are incredibly important for maintaining postural aches and pains, especially in today’s sedentary work culture where individuals spend long hours sitting at a desk. Here are a few reasons why stretching at your desk can help.
- Promoting circulation and reducing muscle tension: Prolonged sitting at a desk can lead to poor circulation and muscle tension, particularly in the neck, shoulders, and back. Desk stretches help combat these issues by increasing blood flow to the muscles and relieving tension. By incorporating regular stretching breaks into your work routine, you can prevent stiffness, alleviate discomfort, and enhance overall circulation, which in turn promotes better productivity and focus.
- Improving posture and reducing the risk of musculoskeletal disorders: Maintaining a proper posture while sitting at a desk is crucial for preventing musculoskeletal disorders such as lower back pain, neck strain, and shoulder tightness. Desk stretches, such as shoulder rolls, neck stretches, and seated twists, can help improve your posture by stretching and strengthening the muscles responsible for maintaining proper alignment. Regularly engaging in these stretches can alleviate muscle imbalances, reduce the risk of injury, and promote a healthier and more comfortable sitting position.
- Boosting energy levels and relieving stress: Desk stretches not only have physical benefits but also contribute to your mental well-being. Engaging in stretching exercises during your workday can help alleviate stress, increase energy levels, and improve overall mood. These stretches help release tension and tightness in the muscles, which can have a direct impact on reducing stress levels. By taking a few minutes to stretch at your desk, you can rejuvenate your mind, enhance focus, and improve your overall well-being, leading to a more productive and positive work environment.
Desk stretches can play a vital role in counteracting the negative effects of prolonged sitting, such as poor circulation, muscle tension, and musculoskeletal disorders. By incorporating regular stretching breaks into your work routine, you can promote better blood flow, improve posture, reduce the risk of injuries, boost energy levels, and relieve stress. These simple exercises can have a significant impact on your overall health, well-being, and productivity, making them an essential practice for anyone spending long hours at a desk.
Here are my top 5 must-do desk stretches that you can easily do at your desk in under 5 mins.
These simple stretches can help loosen up your muscles and reduce the tension you feel throughout the day.
1. Neck & Shoulder Rolls
How to do it:
Start by sitting up tall in your chair with your shoulders down and back. Slowly roll your head down, bringing your chin toward your chest to lengthen the back of your neck. Then roll your head from side to side, ear to shoulder hold where it feels tight, and feel free to apply a little pressure from your hands to increase the stretch.
To take this one step further you can interlace your hands and place them on the back of your neck. Bring your elbows toward each other with the forearms resting along your cheekbones (chin to chest) Then do the opposite, lift the chin to the sky, take your elbows wide and allow the weight of your head to rest on your hands. If you can sync this up to your breath it feels like magic. Do this to the flow of your breath for 3-5 repetitions or more if you desire.
Finally, a few shoulder rolls or big shrugs forward and back can temporarily alleviate shoulder tension.
2. Standing Cat / Cow (Thoracic Spine Mobility)
How to do it:
(1) Interlace both of your hands behind you (keep the heel of the hands together if you can) and gently straighten your arms. Squeeze your shoulder blades together try to stand tall and lift your hands away from your hips. If this feels ok you can arch your upper back, look up at the ceiling and reach your knuckles toward the floor. INHALE
(2) Interlace your hands in front of you, press your palms forward, separate your shoulder blades, and round your upper back. Hollow out the front of your body as much as you can to deepen the stretch. EXHALE
(3) Move to your beath. Inhale as you open the chest, exhale as you round your upper back.
Do this for 30 – 60 seconds or 3-5 rounds.
3. Lat Stretch
How to do it:
(1) Standing Lat Stretch: Reach your arms up overhead. Take your left hand and to your right wrist (or vice versa) use the grip of your right hand to help straighten your right arm and lean to the left. Think about making a ‘C’ shape with your body and press your hips to the right. Do the opposite to do the other side. Hold for 30 – 60 seconds or 3-5 deep breaths.
(2a) Using your chair or adjustable stand up desk: Place both hands shoulder width on the back of a chair or an elevated stand-up desk. Press your hips back and keep your legs slightly bent as you lower your chest toward the floor. Hold for 30 – 60 seconds or 3-5 deep breaths.
(2b) If you feel tighter on one side (say the right) keep your right hand on the chair or desk and drop your shoulder and side body toward the floor. Let your hips move back and keep the legs soft as you apply weight to your hand. You can place your left hand on your hip. You should feel a stretch along the side of your body. Hold each side for 30 – 40 seconds or approximately 5 deep breaths and then repeat on the other side.
4. Seated Twist
How to do it:
Sit on the edge of your chair with both feet flat on the floor. Sitting up nice and tall, place your right hand on the outside of your left leg and your left hand on the base of the seat, or the back of the chair and twist your torso and look to the left, looking over your left shoulder. Hold for 30 – 60 seconds or 3-5 deep breaths. Repeat on the other side.
5. Seated Figure 4 Stretch
How to do it:
Sit up tall in your chair with both feet flat on the floor and place your right ankle on top of your left knee. Gently press down on your right knee with your left hand and lean forward from the hip, keeping your back straight (neutral torso). Hold for 30 – 60 seconds or 3-5 deep breaths. Repeat on the other side.
* With all of these stretches you can decrease or increase the amount of time you hold the stretch for.
Check out this video for a quick run-down of what these stretches look like in action or follow us on Instagram @flowlab_yoga
Check out our blog on the best Yoga poses for improving shoulder mobility and posture or follow us on Instagram @flowlab_yoga
