Sitting at a desk for long periods can be hard on the human body and its physical health. By stretching every few hours, those with desk jobs can help reduce the impact on their health, take a quick mental break, and improve their focus.
Add these seven stretches to your routine and reap the benefits. Remember to breathe through each stretch!
Upper Body Stretch
Clasp your hands together above your head with your palms facing outward and push upward, stretching the arms and ribcage. Hold the stretch for ten to 30 seconds.
Use your desk chair to help you stretch. Clasp your hands behind your back or grab the back of your chair near the bottom. Push your chest outward and raise your chin to stretch. Hold the stretch for ten to 30 seconds.
Upper Back and Neck Stretch
Clasp your hands together in front of you, with your palms facing away from you. Lower your head so your ears are in line with your upper arms and push forward. Hold this stretch for ten to 30 seconds.
To stretch the triceps, raise one arm and bend it behind your head so your hand reaches toward the opposite shoulder. Using your other hand, gently pull your bent elbow toward your head. Hold the stretch for ten to 30 seconds, then repeat with the opposite arm.
Middle Back Stretch
Extend one arm overhead, like you’re raising your hand, and lean away from that side, stretching the arm across your head. Hold the stretch for ten to 30 seconds, then repeat with the opposite arm.
Lower Back Stretch
Cross one leg over the other while sitting upright on the edge of your chair. Rotate your upper body towards the leg that’s crossed over the top, and place your elbow on the outside of the crossed knee or thigh. Hold for ten to 30 seconds.
Lean back in your desk chair. Keeping one foot on the ground, hug the knee of the opposite leg and pull it toward your chest. Hold the stretch for ten to 30 seconds, then repeat on the other leg.
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