If you experience neck and back pain at work, you’re not alone. This could be due to your ergonomic habits! It turns out that sitting in a chair all day is terrible for your health and productivity. Whether you work at an office or at home, it is vital to maintain your physical health and wellbeing while working. Here are 8 Easy Stretches You Can Do At Your Desk!
The Problem
More than ever before in history, people are staying seated all day. Sitting is the new smoking, and sitting all day has been linked to a long list of scary health ailments including high blood pressure, heart disease, arthritis, hernias, and chronic pain.
86 percent of all full-time workers in the US sit down all day long – despite the fact that nearly 70% really hate doing it! Ignoring aches and pains can have big consequences. In fact, a study from the Archives of Internal Medicine found that sitting down more than 11 hours a day is associated with a 40% higher chance of death. Ergonomic-related injuries cost US businesses a staggering $15-20 billion annually in workers’ compensation, accounting for a third of all workplace injury cases – making it the most prevalent form of injury in the workplace.
Still, think it’s fine to slouch in your chair for more than 40 hours a week? It’s so important to keep good ergonomics – and take regular breaks to stretch and move your body!
It is vital to protect your health and safety to maintain a productive work environment. Focus on taking more opportunities to stretch throughout the day. You should also stand and take frequent short breaks to move around frequently. Standing desks are highly recommended for their health and productivity benefits! Set alarms if it helps – it is vital to your physical and mental well-being that you stretch frequently throughout the day.
We have searched the web for some stretches that can be done while you work. And the best part? You don’t even need to get up from your chair! Stretch to a point that you are comfortable with. Remember not to push yourself too hard if you have existing medical problems or have been advised by a doctor.
Don’t forget to take frequent breaks and do short workouts throughout the day! You can watch our workout video for a full demonstration!
Here are 8 Easy Stretches You Can Do at Your Desk
1. Shoulder Roll
With feet flat on the floor and arms dropped, raise both shoulders towards your ears. Drop down and repeat 10 times.
2. Neck Stretch
With feet flat on the floor and arms dropped, slowly drop and roll your head to one side. Hold for 10 seconds, and roll your head around to return to the original position. Repeat 3 times in each direction.
3. Pectoralis Stretch
With feet flat on the floor, clasp hands together behind your back, palms facing inwards. Push your chest out and raise your chin. Hold for 10 – 30 seconds.
4. Triceps Stretch
With feet flat on the floor, raise arms above the head and bend at the elbows, grasping one elbow with the opposite hand. Pull the elbow towards your head and hold for 10 – 30 seconds. Repeat on the opposite side.
5. Upper-body Arm Stretch
With feet flat on the floor and arms extended above your head, interlock the fingers together with the palm facing upwards. Push your arms up high, raising the shoulders, and hold for 10 – 30 seconds.
6. Latissimus Stretch
With feet flat on the floor and one hand grasping the chair beside your leg, extend one arm above your head, palm facing forwards. Reach across your head to the opposite side and hold for 10 – 30 seconds. Repeat on the opposite side.
7. Trunk Rotation
With legs crossed, keep one foot firmly on the floor. Reach with the opposite hand to firmly grasp your knee. Rest the other arm on the back of your chair, exhale and twist your body towards it. Hold for 10 – 30 seconds. Repeat on the opposite side.
8. Hamstring Stretch
Remaining seated on the edge of your chair with legs extended, reach towards your toes while remembering to keep your back straight. Hold for 10 – 30 seconds.
Happy Stretching!
