Sitting at a desk for long periods of time is something that we often can’t avoid in our day to day lives. A lot of us have full-time jobs which involve sitting and staring at a screen. Unfortunately, this does our bodies no benefits whatsoever, particularly affecting our posture.
Hunching over a desk can make several areas of our body tight and tensed up including your neck, shoulders and back. Stretching each of these parts is crucial to maintaining good posture and avoiding back problems later in the long run. Here are some stretches you can do a few times during your work day to loosen up and avoid postural problems!
1. Chest Stretch
To do this, simply lean forwards through a doorway with your forearms on either side. Gently push forward until you feel a stretch in your chest and shoulders.
Due to the fact that we often hunch over forward when working at a desk, this can be an excellent way of opening up the torso and keeping your body upright.
2. Neck Stretch
If you allow tension to build up in your neck, it can be a significant cause of headaches and postural issues.
To stretch out your neck, reach down with your right hand and grab the side of your chair. Pull gently and at the same time, lean your head towards the opposite side to feel a stretch down the side of your neck. Hold this for roughly 30 seconds and then repeat on the opposite side.
3. Seated Hip Stretch
Sitting down for extended periods of time can cause tightness in your hips and glutes. This simple stretch can be incredibly satisfying after having an inactive day at the desk.
While seated, cross your right ankle over the left knee. Push down on your right knee as you lean forward and you will feel a strong stretch in your right hip and glute. Hold for 30 seconds and then repeat on the opposite side.
4. Seated Hamstring Stretch
Your hamstrings can be one of the worst affected parts, simply because you’re sitting on them for so long. This stretch is simply a variation you can do of the standing forward bend.
While seated, stretch your legs out in front of you, perhaps with a slight bend. Then lean forward while keeping your back straight and your core engaged in order to stretch your hamstrings.
If you want to do the traditional stretch and you’ve got some space in your office without too many people staring. Stand up and reach towards your toes while keeping your back straight to get the same stretch in your hamstrings. Hold for 30 seconds.
These stretches can be done every hour or two hours while at work to keep your body from tensing up and keep blood flowing effectively. No need for any elaborate equipment and you can maintain your good posture!