4 Easy Desk Stretches To Relieve Muscle Tension
Desk stretches are a powerful tool to combat muscle tension throughout your workday. Doing a few quick and easy stretches can improve your flexibility and your posture, leading to reduced back pain. It can also leave you feeling refreshed which can help increase your productivity. Check out a few of these simple stretches to get your body moving without ever leaving your desk:
Shoulders are one of the most important parts of your body to stretch, as people often subconsciously tighten their shoulders when stressed or anxious. To effectively do a shoulder roll, sit with your feet flat on the floor and your arms hanging down at your sides. Squeeze your chest to press your shoulders forward, then raise your shoulders up toward your ears. Next, squeeze your upper back to pinch your shoulder blades together, then pull your shoulders down to finish the circle. Repeat in the opposite direction and do this cycle three more times.
To complete this stretch, sit or stand upright with your spine straight, shoulders relaxed, and neck centered in a neutral position. Tuck in your chin, and let gravity gently pull your head down to stretch the back of your neck. Hold this position for 15 to 30 seconds. Lean your ear toward your shoulder, followed by your nose, to target various muscles along the side of your neck. Hold each position for 15 to 30 seconds. Repeat on the other side.
Seated Hip Stretch
This stretch is a great one to complete after a long day of sitting. While seated, cross the right ankle over the left knee and sit up tall. Gently lean forward, keeping your back straight and reaching out with your torso until you feel a stretch in your right glute and hip. You can also press down on the right knee to deepen the stretch. Hold for 10 to 30 seconds and repeat on the other side. Skip this move if it bothers your knees.
If you need a break from sitting, stand up and move to stand behind your desk chair. Place your hands on the back of your chair for balance and keep your legs straight. Next, raise yourself up on both feet by rolling up onto the ball of your foot while tightening your calf. Hold the position for 5-10 seconds and gently lower back down. Repeat this cycle three more times.
Doing a few of these fast and simple stretches everyday will help relieve muscle tension right at the comfort of your desk. Looking for more easy exercises to boost your mood and productivity? Check out this BVM blog!