Office Survival Guide: 10 Desk Stretches You Can Do Anywhere

Here are some simple stretches you can do while working in an office to help reduce stiffness, promote better blood circulation, Relieve Stress and Boost Productivity.

 

Just follow the instructions below for each of the ten office stretches:

 

1. Neck Stretch

1. Sit up straight with your shoulders relaxed.
2. Slowly tilt your head to one side, bringing your ear towards your shoulder.
3. Avoid lifting your shoulder towards your ear; keep them relaxed and down.
4. Hold the stretch for 15-20 seconds, feeling a gentle stretch along the side of your neck.
5. Repeat on the other side.

 

2. Shoulder Rolls

1. Sit up straight with your hands resting on your thighs.
2. Roll your shoulders forward in a circular motion.
3. Make the circles smooth and controlled.
4. Perform this motion for 10 seconds, then reverse the direction and roll your shoulders backward for another 10 seconds.

 

3. Wrist Stretch

1. Extend one arm in front of you, palm facing down.
2. With your other hand, gently pull back your fingers towards your body until you feel a stretch in your wrist and forearm.
3. Hold the stretch for 15-20 seconds.
4. Repeat on the other hand.

 

4. Seated Twist

1. Sit up straight in your chair with your feet flat on the floor.
2. Place your left hand on the outside of your right thigh or on the back of the chair.
3. Slowly twist your upper body to the right, looking over your right shoulder.
4. Hold the stretch for 15 seconds, feeling the twist through your spine.
5. Repeat on the other side.

 

5. Seated Forward Bend

1. Sit on the edge of your chair with your feet flat on the floor and legs hip-width apart.
2. Inhale deeply and lengthen your spine.
3. As you exhale, hinge at your hips and slowly bend forward, reaching your hands towards your feet or the floor.
4. Keep your back straight and chest open.
5. Hold the stretch for 15-20 seconds, feeling the stretch in your hamstrings and lower back.

 

6. Hip Flexor Stretch

1. Sit tall at the edge of your chair with your feet flat on the floor.
2. Cross your right ankle over your left knee, creating a figure 4 shape with your legs.
3. Gently press down on your right knee to feel a stretch in your right hip.
4. Hold the stretch for 15-20 seconds.
5. Repeat with the other leg.

 

7. Seated Cat-Cow Stretch

1. Sit up straight with your hands resting on your knees.
2. Inhale as you arch your back and lift your chest, looking up (Cow Pose).
3. Exhale as you round your back and tuck your chin towards your chest (Cat Pose).
4. Continue flowing between these two positions for 30 seconds, synchronizing your breath with the movement.

 

8. Ankle Circles

1. Sit up straight with your feet flat on the floor.
2. Lift one foot off the floor and point your toes.
3. Rotate your ankle in a circular motion, starting with clockwise circles.
4. Perform the motion for 10-15 seconds, then switch to counterclockwise circles.
5. Repeat with the other foot.

 

9. Hamstring Stretch

1. Sit on the edge of your chair with your feet flat on the floor.
2. Extend your right leg straight out in front of you, with your heel on the floor and toes pointing upward.
3. Inhale and sit tall, lengthening your spine.
4. As you exhale, hinge at your hips and reach slightly forward with a flat back.
5. Feel the stretch in the back of your right thigh (hamstring).
6. Hold the stretch for 15-20 seconds.
7. Repeat with the other leg.

 

10. Deep Breathing

1. Sit comfortably in your chair with your feet flat on the floor.
2. Close your eyes or focus your gaze on a fixed point.
3. Inhale deeply through your nose, allowing your belly to expand as you breathe in.
4. Exhale slowly and completely through your mouth, emptying your lungs.
5. Continue taking deep breaths, inhaling for a count of 4 and exhaling for a count of 6-8.
6. Repeat for several cycles, taking a moment to relax and refocus between each breath.

 

Performing these stretches regularly throughout your workday can help alleviate tension and discomfort associated with prolonged sitting and improve your overall well-being.

 

Remember to listen to your body and modify the stretches as needed to suit your comfort level. It’s essential to take breaks and move from time to time throughout the day to promote better posture and reduce the risk of office-related aches and pains.