If you spend all day at a desk, whether working from home or the office, stretching can be helpful. In our last post, we shared about proper desk posture and why it is important. Today we are sharing 5 desk stretches to do throughout the day to give your body some relief.
5 Desk Stretches to Do At Home or the Office
Neck Stretch
Release the tension in your neck by rotating your head side-to-side. Do this 3 times on each side. Then do the same front-to-back allowing your neck to feel the stretch. End by slowly rolling your head from one shoulder to the other.
Shoulder and Tricep Stretch
Start with a few shoulder rolls, first towards the front of the body, then towards the back. Then raise your left arm and drop your hand so that it touches your right shoulder blade. Put your right hand on your left elbow and gently pull your left elbow towards your head. Repeat this with the other arm. If you cannot raise your arm, try from the front of the body by hugging your arm across your chest.
Wrist Stretch
This is a wonderful stretch for those who experience issues with carpal tunnel syndrome. Hold your arm out so that your hand is face level, palm facing out. Using your other hand, gently pull back your fingers so that you feel the stretch from your wrist to your elbow. Hold this position for 15-20 seconds. Then drop your hand so that your fingers point towards the ground with your palm facing your body. With the other hand, gently pull the wrist towards your body and hold for 15-20 seconds. Repeat with the other arm. Shake out your hands afterwards.
Back Stretch
Move forward so you are seated on the edge of your chair. Raise your arms above your head as if trying to touch the sky. Grasp fingers together. Stretch to the right to feel the stretch in your side and hold for 10 seconds. Repeat on the left. Lean slightly forward so that your lower back is rounded to the point where you feel a gentle stretch and hold for 10 seconds. Lean backward while keeping your chest raised as if you are beginning a back dive. Hold for 10 seconds. Repeat as needed.
Hip and Glutes Stretch
Cross your right ankle over your left knee (the left foot should be flat on the floor). Slowly bend forward until you are lying across your legs. You should feel the stretch in your right hip and glutes. Hold for 15-20 seconds. Repeat by then placing your left ankle over your right knee with the right foot firmly on the floor.
These are 5 quick stretches you can do from your desk to allow some relief during the day. If you are able, you can also put on a chair yoga video like this one. The desk stretches above will enable you to remain seated if needed while still giving your body a break. There are other stretches you can do if you can stand or even lie on the floor.
A chiropractor is an excellent resource to talk to for more desk stretches that can be done from the office. Regular spinal adjustments, proper desk posture, and stretching throughout the day help keep the spine in proper alignment. Spinal alignment plays a crucial role in body function and pain management. Lake Mary Chiropractic Center is located in central Florida and has a team of chiropractors available to help. Contact our office to schedule an appointment or ask any questions you may have.
