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Quick Desk Stretches to Relieve Tension
Sitting for long periods of time at a desk all day can leave you feeling tense and stiff. The constant poor posture from hunching over your computer or paperwork puts strain on your back, shoulders, and neck. However, with just a few minutes of targeted stretching exercises you can do right at your desk, you can counteract the effects of too much sitting. Desk stretches are simple movements that help lengthen tight muscles and improve circulation. By incorporating some desk stretches into your daily routine, you can relieve tension and feel more energized and refreshed.
Whether you work from home or in an office, desk stretches provide an easy way to take short movement breaks throughout the day. Simple stretches like shoulder rolls, neck stretches, and ankle circles can be done discreetly at your workstation without disrupting your workflow. This article will provide you with some effective desk stretches you can do to relax tension in your upper back, shoulders, neck, and lower body. By adding a few desk stretches into your regular schedule, you can counteract the negative effects of prolonged sitting and feel more comfortable and productive.
Stretching exercise
Here are some examples of stretching exercises that one can perform during office activities to reduce stress on the shoulder, neck, and back muscles.
Eye exercise
- Slowly move your eyes up, down, right, and left without moving your head.
- Repeat these stretches for 3 to 5 minutes.
- hold this stretch for a few seconds.
Head Stretch
- Tilt your head on the shoulder.
- Hold this position for 10 to 15 seconds, return your head to a neutral position, and again tilt to the contrary side.
- Repeat this stretching for 3 to 5 minutes.
Side Neck Flexion Stretch
- Place your fingers on the left side of your head and pull your head slightly to the right.
- You may feel a muscle pull in your neck; do not move it further.
- Hold this position for a few seconds, and then release it.
- Take a deep breath. Repeat it with the following side by keeping your hand on the right to pull your head to the left. You may feel a slight stretch on the left side.
Shoulder shrug
- Gently lift your shoulder up and then bring it downward slowly.
- Lift it up to the maximum range.
- Hold it for a few seconds and repeat it three to five times.
Chin tuck
- Slightly tuck the chin towards the neck.
- then raise your head to straighten your neck.
- Hold it for a few seconds and repeat it three to five times.
Butterfly stretch
- Interlock your fingers and keep your hand behind your head while keeping your head static.
- Open your elbow and bring it back.
- You’ll feel a stretch on the front side of your chest and shoulders.
Thoracic extension
- Align your feet with the flat surface in a sitting position.
- Place both hands behind your head.
- Move backward over the chair’s backrest.
- Keep your head looking forward. Hold this position for a few minutes.
Calf stretch
- Keep one bottom behind you and stand about a distance from the wall
- Place the heels on the ground in such a way that sluggishly you bend your elbows and frontal knee while moving your hips forward.
- You may feel a stretch in your shin. Hold this position for 30 to 60 seconds.
Wrist stretching
- Wrists suffer from constant typing on a keyboard all day. Hours of unnatural postures lead to joint and tendon discomfort, which causes pain and leads to carpal tunnel syndrome
- Keep the hand straight in front of your body at your shoulder.
- .Bend the wrist towards your body, keeping your elbow straight.
- Use the opposite hand to pull the palm back towards the body.
- You will feel a stretch in the inner forearm.
- Hold this position for 2 to 5 seconds.
- Release and repeat five times.
- Repeat this exercise on the other arm.
Ankle stretch
- Gently move your toes in a back-and-forth direction.
- This will help enhance blood flow.
- Side-reverse stretching
- Move your back towards the right and left.
- Hold it for a few seconds.
- Repeat this exercise 3 to 5 times.
Leg extensions
- Lift your leg in a straight position and hold it for a few seconds in a sitting position.
- Switch this lower leg and repeat it with the following.
- You’ll feel stretched in the shin and hamstring.
To know more about, Read office ergonomics checklist