Fitness Training
It’s no secret that sitting at a desk all day is going to take a toll on you. Try these stretches to get the most out of your day at work.
1. Neck & Shoulders
A desk job often leads to poor posture and stiff shoulders. Try to interlock your fingers with your arms behind you. Lift your arms while bending over from the waist, keeping your legs straight.
*Pro tip: You should feel the stretch in your chest, shoulders, lower back and hamstrings.
2. Reach for the Toes
While remaining seated, extend your legs fully with your toes pointing outwards. Reach with both arms and gently try to touch your toes. If you can’t reach your toes, try grabbing your ankle or calves, depending on how mobile you are.
*Pro tip: This will help you release tension from your hamstrings, calves and your back too.
3. Take Care of Your Quads
Perhaps the go-to stretch for almost all athletes, amateurs or pros before a quick game of anything. Using your desk for support, stand up and grab your ankle with one arm. Use the other arm to hold on to the desk for balance. Pull the ankle towards your back and bend over slightly to feel the stretch on your quads and inner thighs.
*Pro tip: As you advance, you will feel less inclined to hold on to the table for support and will be able to balance yourself on one leg.
4. Overhead Stretch
Natural, simple, but a highly effective exercise that you can do often when you feel a little tired or stiff. Raise your arms above your head, while keeping your fingers locked – try to push away your hands as far as you can from your shoulder and neck. Focus on your breath and try doing this 4-5 times throughout the day, while holding the stretch for as long as you can.
*Pro tip: Breathe in and out, slowly; breathing is also a form of meditation.
5. Stretch Your Wrist
For those of you that spend a longer part of the day on the desk, typing, this is the exercise for you. Typing emails and memos continuously throughout the day can put a strain on your fingers and arms. Simply stand up and place your hands, facing away from you. Your fingers should be pointing towards you. Press into the table with your arms while holding the stretch for 10-15 seconds.
*Pro tip: You can follow this up with circles from your wrist.
6. Forward Bend
Your back probably takes the highest load during longer sit-ins and it is important to keep your back healthy and mobile. Stand a couple feet behind a table or a wall; hinge forward from your hips while keeping your back straight. You should hinge in, until you feel the pressure on your lower and upper back.
*Pro tip: Try changing where your hand placement is for an overall back stretch and hold for 10-15 seconds.
7. Seated Hip Stretch
For this exercise, you don’t even need to get up from the chair! Sit in the middle of your chair with your feet flat on the floor. Raise one leg and put the ankle directly above the opposite knee. Sit tall and breath in. With your exhale, try to bring your head closer to the ankle and you should feel your hips open as well as relieve some tension in your back too.
* Pro tip: Try to do these at least twice a day, during an 8-hour work window. This also helps you to check if your socks are smelly.
8. I See What You’re Up To
Imagine that something exciting is going on behind you. Sit up tall in your chair and try to keep your core engaged. Twist your upper body to the right and hold it; you can grab something behind you for leverage and this should help open your chest and shoulder. Hold for 10-15 seconds and twist back and repeat to the other side. Take care of your spine.
*Pro tip: You can use this stretch to sneak up on some office gossip ;)
9. Stretch Your Neck
Your neck takes a strain throughout the day as you keep it in a static position, looking down at your phone or looking ahead at your computer. This can lead to headaches, discomfort, and other problems. Sitting in a chair, reach down and grab the side of the chair. Tilt your head the opposite way until you feel a stretch in your neck. Hold for 15-20 seconds and then repeat on the other side.
*Pro tip: Be gentle and go easy in the beginning. You can stretch your neck further with practice and this would also be a sign of better posture too.
10. Stand and Walk Around
We as humans, are not designed to hold static positions for long periods of time. Instead, our bodies are meant for movement and activity. Try to take a 5-minute break during every 30-minute window that you get. Get up, walk around and maybe grab some water or a Red Bull to keep you focused and concentrated on your daily tasks.
*Pro tip: 10,000 steps a day should be your pro goal. Make use of those smart watches and fitness wearables. Don’t stop walking till you reach home!