8 Office Stretching Exercises To Counter Harmful Side Effects of Prolonged Sitting

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The long hours at the office in front of the PC take a big toll on your muscles. The Health Science Journal worked with several kinesiotherapists to create a stretching routine that will stop and prevent cramps, pain and any other side effects connected with prolonged sitting. Try these simple (yet very effective) office stretching exercises that you can do without leaving your chair.

1. Shoulders

Start by stretching the back part of your shoulder:

• With one hand hold the elbow joint of the other hand;
• Gently move your arm towards your chest. Do not move your body while doing the stretching;
• Stay in this position 10 to 15 seconds and breed normally. You will start to feel pressure in the back of your shoulder;
• Relax and slowly return your hand in its starting position;
• Repeat the stretching with both hands 5-10 times.

 

2. The arm above the elbow

To stretch your back and your shoulder:

• Raise one hand and place it behind your head;
• Place your other hand on the bent elbow and gently stretch the upper part of your arm and your shoulder;
• Stay in this position 10 to 15 seconds and breed normally;
• Relax and slowly return to the starting position;
• Repeat the exercise with both hands 5-10 times.

3. Chest

To stretch your chest muscles:

• Place your hands behind your neck;
• Using your shoulders, move your hands backwards as much as you can;
• Stay in this position 10 to 15 seconds and breed normally;
• Relax slowly and return to the starting position;
• Repeat the exercise 5-10 times.

4. Neck

To gain relief from a stiff neck, shoulder and muscles:

• Bend your head downwards;
• Try to touch your chest with your chin;
• Stay in this position 10 to 15 seconds and breed normally. You will feel pressure in the back of your neck;
• Relax and return to the starting position;
• Repeat the exercise 5-10 times.

5. Head

Another way to stretch your neck muscles is by rotating your head:

• Seat in an upright position with your head slightly bent forwards;
• Move your head on one side, while keeping your shoulders straight;
• Stay in this position 10 to 15 seconds and breed normally. You will feel pressure on one side of your neck and shoulder;
• Relax and return to the starting position;
• Repeat the exercise on both sides 5-10 times.

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6. Neck side muscles

To stretch the side muscles of the neck:

• Seat in an upright position with your head slightly bent forwards;
• Try lowering your head on one side, like trying to touch your shoulder with your ear, without actually touching it;
• Stay in this position 10 to 15 seconds and breed normally. You will feel tension on the outside of your neck;
• Relax and return to the starting position;
• Repeat the exercise on both sides 5-10 times.

7. Thigh

To stretch the backside of your thighs:

• Seat in an upright position on your chair;
• Move the knee of one of your legs towards your chest. Place your hands on the knee and gently pull towards you. Your back should be upright and straight and try not to lean forwards;
• Stay in this position 10 to 15 seconds and breed normally. You will feel tension on the the backside of your thighs;
• Repeat the exercise with both legs 5-10 times.

8. Waist

• Spread your legs in a line with your shoulders. Your knees should be kept straight;
• Move your feet towards you at the ankle point;
• Bend down slowly while reaching and touching your toes with your hands;
• Stay in this position 10 to 15 seconds and breed normally. You will feel pressure on your waist;
• Relax and return to the starting position;
• Repeat 5-10 times.

It’s recommended to do these exercises several times during working hours.