Working in an office has its advantages, but on the other hand, it also means spending a lot of time in a chair. And we all know that sitting all the time can cause a range of problems, including pain and stiffness.
Fortunately, there’s a way to get moving while you’re at work without even getting out of your chair, unless you’re dealing with clients.
Here are six simple stretching exercises that can make a big difference:
First exercise
This exercise is great for the neck and spine – the parts of the body that suffer the most when we spend a lot of time sitting.
- Sit in the chair and lean back. The feet should be completely on the floor.
- Hold your palms together behind you. Stretch your arms back, raise your chest a little and stay in the position for about 10 seconds.
Second exercise
This exercise will stretch your hips. When we sit for a long time, it is possible to feel stiffness in this part of the body, and sometimes pain.
- Sit in the chair with a straight back. One foot should be completely on the floor, and place the other on the opposite knee (as in the photo).
- Slowly bend forward with arms outstretched until you feel a stretch in your outer hip.
- Hold for 10 seconds, then repeat with the other leg.
Third exercise
If you are experiencing pain or stiffness in your lower back, this exercise can be of great benefit to you.
- Sit up straight in a chair and place your feet completely on the floor. Place your left hand on the support behind you, and touch your left knee on the outside with your right hand.
- Then, using your hands, twist to the left until you feel a stretch in your back and waist.
- Hold for 10 seconds, then repeat on the other side.
Fourth exercise
This is a great exercise for stretching your shoulders and upper back muscles. Stiffness and pain in this part of the body appear from sitting for a long time, but also due to bad posture, and often stress.
- Sit on the chair and with a straight back lean on the support. Raise your right hand, pass it over your head and place your palm on your left ear.
- Gently pull your head to the right with your right hand.
- It is important to perform the exercise very gently and very slowly, but also to stop pulling the head as soon as you feel the slightest stretch.
- Hold for 10 seconds and repeat on the other side.
Fifth exercise
Leg muscles also suffer when we spend all day sitting, so don’t skip this exercise.
With this exercise you will stretch the muscles of the front part of the legs, but also the feet.
- Sit on the edge of your chair. Place one foot firmly on the ground, and hold the other with your hand, as in the photo. For more balance, feel free to hold on to the desk with your other hand.
- Pull your foot toward your butt until you feel a stretch in the muscles of the lifted leg.
- Hold for 10 seconds, then repeat with the other leg.
Sixth exercise
With this exercise, you will move the inner part of the hips, as well as the back muscles of the leg.
- Sit up straight in the chair – your feet should be completely flat on the floor.
- With both hands, grab one knee and slowly pull the leg towards you until you feel a stretch in the muscles.
- Hold for 15 seconds, then repeat with the other leg.
