If you have a desk job, chances are you feel back pain every once in a while. If so, you’re not alone. The human body is meant to be up and moving constantly, so when we sit for long periods of time we start to ache.
Here are some helpful stretches you can do at your desk to alleviate some of the pressure you feel on a day-to-day basis.
1. Chest opener
Your chest and shoulders tend to get tense when you have a desk job. For this stretch, sit up with your feet flat on the ground. Interlace your fingers together behind you and place your arms on the top of your chair’s backrest. Make sure your arms are straight. If you cannot reach your chair back, just sit forward slightly and put your arms behind your back. Then drop your chin to your chest. Inhale and exhale deeply and slowly. Hold for 30 seconds.
2. Wrist and Fingers Stretch
Wrists and fingers get tired if they are typing all day, so this stretch will help with that tension. Stand up and place both hands on your desk, palms facing down, fingertips facing your body. Lean forward to get a deeper stretch. Hold for 30 seconds.
3. Cat Stretch
This stretch is meant to help the flexibility of your spine. Sit up straight and place your feet flat on the floor. When you inhale, place your hand on your knees, arch your back, and put your shoulders back. When you exhale, round your spine and pull you head, shoulders, and chest down and inwards. Repeat this process 8-10 times slowly.
4. Spinal Twist
Your spine plays a big role in your posture and back flexibility, it should be stretched constantly. Sit on your chair sideways, so that your legs and feet are perpendicular to the back of the chair. Sit up straight, grab the back of the chair with two hands (one on either side), and twist the opposite direction of your feet. Hold this post for 15 seconds on each side.
5. Neck Rolls
To give your shoulders, neck, and back some release, try this stretch. Sit up straight with both feet flat on the floor. Slowly roll your head in a circle, pausing at each side for at least 10 seconds. Then roll your head the opposite direction, doing the same thing.
It may not seem like much, but when done often, these few stretches can make a huge difference in your posture, flexibility, and willingness to sit in the same chair for 8 hours.