The 10 Best Stretches for Office Workers

Sitting at a desk for hours can damage your spine and body. It can cause backache, neck pain, poor posture, weight gain, and stress. Most offices don’t have ergonomic chairs or efficient desks for office workers to sit better. Employees suffer because they are forced to sit in cubicles and work for hours without a break. If you are one of such people, how can you avoid physical pain or damage? You have to be vigilant, active, and smart. There are a lot of ways you can improve your sitting posture, and reduce body pain caused from hours of sitting.

Desk related pain is very common in the world. Anybody who spends more than 4 hours sitting at a stretch is at a high risk of cardiovascular disease, obesity, body ache, neck pain, back pain, and carpal tunnel. You have to figure out a way of moving around, staying active, and not falling prey to these lifestyle diseases.

Stretching improves motion, posture, and reduces stress. Research has shown that regular workplace stretching may reduce pain up to 70 percent or higher. Office workers need breaks from their desks to freshen their minds and bodies. Stretching is a perfect way to take a mini-break and get back to work with a new energy.

Set a timer to remind you to get up and walk or stretch. Take a few laps of the office or just walk around your desk if you can. Doing this every 2-3 hours will reduce your pain and improve your posture. You can also try some office stretches which can definitely benefit your body and health.

• Upper Body and Arm Stretch- Clasp your arms together with the palms facing outward. Stretch upward and push your palms up. Hold this pose for 10 to 30 seconds. You will immediately feel the knots loosening in your back and shoulder.
• Upper Back Stretch- Also known as Rhomboid Stretch, here you clasp your hands in front of you and lower your head. Your head should be in line with your arms. Press forward and hold for 20 to 30 seconds.

• Hamstring Stretch- Extend one leg outward, while remaining seated. Reach toward your toes. Hold for 20 to 30 seconds. Repeat the same with the other leg. This exercise should only be done with one leg at a time. Trying it with both legs can cause muscular pain.
• Torso Stretch- Keep your feet on the ground, facing forward. Twist your upper body in the direction of the arm that’s resting on the back of your chair. Hold the pose for 10 to 30 seconds. Repeat with the other side. You can try exhaling when you twist for a better sense of motion and release.
• Shoulder Stretch- Clasp your hands behind your back. Push your chest forward and raise the chin. Hold the pose for 10 to 30 seconds.
• Tricep Stretch- Raise your arm and bend it so that your hand reaches toward the other side. Use your other hand and pull the elbow toward your head. Hold it for 10 to 30 seconds. Repeat with the other side.

• Lattisimus Stretch- Extend one arm overhead. Reach to the opposite side. Hold on for 10 to 30 seconds. Repeat on the other side.
• Shoulder Shrug- Raise both shoulders at once up toward the ears. Drop them and repeat 10 times.
• Neck Stretch- Relax and lean your head forward. Slowly roll toward one side and hold for 10 seconds. Repeat on the other side.
• Upper Trap Stretch- Gently pull down your head toward each shoulder until you feel a slight stretch. Hold the pose for 10 to 15 seconds. Alternate once on each side.

These 10 stretches for office workers are immensely helpful and beneficial. Remember to be careful while stretching and not do any of them too fast or too quick. If you feel any pain or a pull, stop doing them immediately. Don’t do them wearing heels or in any other position without consulting an expert. You can do all of these once a day or a mix of these. They are also effective when done pre and post-workout. These stretches make you flexible and have a positive impact on your productivity. Taking walks or going to the canteen or getting up and moving around are also things you can try. You can try a standing desk or ask for ergonomic furniture from your employer. Change your seat or desk every few hours if you have the option of moving about. For office workers in cubicles, just stretch near your desk and remember to drink water regularly.