Do you sit at a desk all day? Studies[1] show that nearly 70% of full-time American workers hate sitting, yet 86% of us do it (almost) all day, every day! A sedentary lifestyle may lead to a plethora of illnesses and conditions such as heart disease, high cholesterol, diabetes, osteoporosis, poor blood circulation, increased feelings of depression and/or anxiety, aches and pains, and more. In fact, aches and pains are so common in office workers that the term Office Syndrome was coined. Office Syndrome describes a group of symptoms including neck and back pain and inflammation caused by unhealthy seating positions for extended periods of time.
Although it’s not always easy to find the time, it’s important to try to move our bodies throughout the day, and every little bit helps! Here is a list of some simple stretches that you can do at your desk, in only about 4-5 minutes. When you start to feel that afternoon slump, try doing these stretches for a little energy boost. In addition to stretching, staying mindful of our posture throughout the day may help prevent the aches and pains of Office Syndrome and other conditions.
Try stretches 1-5 while sitting and then stand up to do 6-10. Stretches #3-9 should be repeated on both sides.
1. Neck Circles
Sit up straight. Rotate your neck shoulder to shoulder, drawing a U shape with your nose. Repeat a few times on each side, pausing in the spots that feel tight. You can do this while looking down, looking up, or both. But try to avoid rotating your neck in a full circle because that may cause your neck to crack.
2. Arm Circles
Sit up straight. Raise your arms parallel to the floor. Circle your arms forwards for a few rotations and then switch directions.
3. Arm Stretches
A) Triceps: Raise your right arm overhead. Bend elbow and touch your back with your right hand. Use your left hand to gently press your right elbow backwards. Repeat on other side.
B) Shoulders: Cross your right arm across your body. Use your left arm to squeeze your right arm towards your chest. Repeat on other side.
4. Spinal Twist
Breathe in as your sit up straight and tall. On an exhale, twist your head, neck, and shoulders towards the back of your chair. Gently pulling on the arm of your chair for a little twist assist. Hold for a few breath cycles on each side.
5. Pigeon
Sit with your feet flat on the floor. Lift your right leg, cross your right ankle over your left knee and fold forward. You should feel this stretch in your hip. Try holding onto your leg for balance.
6. Chest Opener
Stand up straight. Interlace your fingers behind your back and look up. Open up your chest by stretching your hands and arms back and away from your body. Stay here for a few breath cycles. Do you find yourself slouching at your desk during the day? If so, this stretch may be particularly beneficial for you as it may help to counteract improper posture in the upper back.
7. Side Bend
Raise your arms overhead. Interlace your fingers together and bend sideways towards your left as far as you can without feeling uncomfortable. Stay on each side for a couple breath cycles.
8. Quad Stretch
Standing on your left foot, bend your right knee so your right foot is behind you. Grab your right ankle with both hands. Try to keep your knees together. Repeat on other side.
9. Knee Lift & Ankle Rotation
Standing on your left foot, raise your right knee in front of you. Grab your knee with both hands and pull it in towards your chest. While your right foot is raised, rotate your ankle clockwise and then counterclockwise a few times. Repeat on other side.
10. Forward Fold
While standing, fold forward at the hips. Try not to lock your knees by keeping a little bend in them. While in the folded position, feel free to put your hands on your knees, the floor, or sway a little side-to-side while clasping your elbows. Do what feels good for you!
Click here for a printable list of these office stretches to hang at your desk!
Most of these stretches can be adapted to what works for your body and/or location. The majority of the standing stretches can be done while sitting and vice-versa, they might just have to be modified a bit (for example, turn your seated twist into a standing twist by raising your arms parallel to the ground, elbows bent, and then twisting your top half side to side while keeping your hips straight ahead).
[1] https://www.prnewswire.com/news-releases/new-survey-to-sit-or-stand-almost-70-of-full-time-american-workers-hate-sitting-but-they-do-it-all-day-every-day-215804771.html#:~:text=A%20new%20survey%20commissioned%20by,it%20all%20day%2C%20every%20day.
