Nothing beats a good streeeeeetch!
Desk jobs might appear all cushy and comfortable, but sitting down and working in front of a computer the whole day can take a real toll! From slumping in your chair to tightening up your fingertips from typing, the everyday office grind can put a physical strain on you without you realizing it.
Fortunately, Booky has got you covered! We’ve compiled a short and easy to remember list of 5 stretches that you can do in the office to make sure your body is relaxed, your posture is perfect, and your mind is at ease.
Slow Neck Stretch
Why do it?
Stiff necks are no joke! A common issue for those working on a desk the whole day, stick necks can be painful, limit movement, and make simple tasks really hard to do. Luckily, a simple Slow Neck Stretch can help greatly reduce the tension and tightness that you get from working in front of a screen the whole day! As a bonus, a nice, limber, and well-stretched neck can also prevent problems in your back, shoulders, and arm areas.
How to do it?
You can do the Slow Neck Stretch either standing or sitting, just make sure that your hips, shoulders, and spine are all square and straight. When you’re all straightened out, tilt your head towards either your left or right shoulder, guiding and stretching your head with the hand of the side you’re stretching towards. After about 10 seconds, tilt your head back into the neutral starting position, then do the same with the remaining side.
Watch out for…
Going too hard when you stretch! The keyword in this stretch is slow, so make sure that you don’t do too much too quickly or else you might just end up straining or hurting your neck. Remember, these stretches are supposed to make you feel better, not worse!
Wrist and Finger Stretch
Why do it?
If you spend a prolonged amount of time working in front of a computer or laptop, then carpal tunnel syndrome might be an issue you need to be more aware of! It’s a condition that can affect your fingers, wrists, and forearms and can result in pain, numbness, burning sensations, muscle tightness, and more. The good news is that there’s a simple and straightforward way to prevent CTS- and it’s as easy as periodic hand and wrist stretching!
How to do it?
Another stretch that you can do sitting or standing, you just need to make sure that there isn’t anything directly in front of you. First you begin by fully extending one arm and forming your hand into a sort of cup that’s facing you. Then, you take your other arm and stretch it into your already extended arm, using your cupped hand to catch and counter-stretch with the free hand. Do 10 seconds each of stretching with your fingers pointed up and your fingers pointed down, then do the same thing with your other arm.
Watch out for…
Pushing into the cupped hand too hard. Carpal Tunnel Syndrome can really put a strain on your wrist’s mobility and flexibility, so if you can’t get into a full stretch right away there’s no shame in gradually working your way up to it.
Seated Twist
Why do it?
Sitting on an office chair the whole day can make you develop a pretty mean slouch, which can cause long-term discomfort even when you’re walking out and about. Fortunately, you can fix that right in the comfort of your own chair with the help of a properly done seated twist!
How to do it?
While sitting on your chair, scooch all the way to the edge of your seat and make sure both of your feet are firmly planted on the floor. With a straight and square spine, twist to the right with your right hand reaching towards your back and your left hand settling on your right knee. Make sure that your chest is out and that even your head and neck is looking to the right! After 10 seconds, go back into the starting position and do the same for your left side.
Watch out for…
Losing your balance on the chair! Make sure that everything is solid and steady before, during, and after you twist to avoid any office chair accidents.
Leg Cradle
Why do it?
Aside from straining your spine, sitting on an office chair the whole day can also be bad your hips and lower back. Sometimes just standing up and walking around the office for a few minutes can do the trick, but if that doesn’t seem to be having an effect on hip or lower back tightness, then the leg cradle is a stretch that can do good for you!
How to do it?
The leg cradle starts out with the same position as the Seated Twist, with you moving towards the edge of your chair with both feet squarely in front of you. Then, cross your legs as you normally would into a “figure four” with your right leg squarely planked across your left knee.
After, place your right hand on your right knee and your left hand on your right ankle. Finally, lean forward into your hips and pull your right knee towards you while using your left hand along your ankle to guide the stretch. When you’re done, do the equivalent steps for your left leg!
Watch out for…
Leaning forward too much! It’s definitely easy to lose your balance in this stretch and come toppling over your chair. Exercise caution and avoid bumping your head or being known as the office klutz!
Standing Desk Plank
Why do it?
While the previous stretches only targeted certain parts of the body, few things are as effective as taking proper care for your spine! Since your spine is what connects and brings everything together, getting a good spine stretch in means your neck, shoulders, back, and hips enjoy positive results, as well.
How to do it?
You’re going to have to stand up this time and find a counter, desk, or space that will let you really stretch out. Once you’ve got an elevated and stable surface that you can put your weight on, put your hands on it in a kind of leaning push-up position. Then, slowly move back with your feet hip-distance apart until you feel that elongating stretch along your spine. Keep your core tight and stay in the pose for around 10 seconds then slowly walk your way back to an upright position.
Watch out for…
Leaning on something that can’t support you! Make sure that the table or counter top you’re planking on can really take your weight so that it won’t flip over when you start planking on it.
Yogahive
Want to take your stretching out of the office and into the hands of experts? Try out Yogahive, a studio and wellness center that prioritizes creating sense of peace, tranquility, and relaxation. They offer classes on various styles of yogas, as well as other fitness activities such as pole, pilates, Zumba and more!
Enjoy a Week of Unlimited Yoga for less than P1000!
Check them out here
G/F Three Salcedo Place 123 Tordesillas St, Salcedo Village, Makati
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