3 Must Do Stretches For Office Workers

3 Must Do Stretches For Office Workers

Do you work in an office? If you do, this article is loaded with stretching ideas that you can perform to loosen up your joints and make you feel a whole lot better in just 10 minutes per day!

You can get a lot done sat at your computer, but at what cost to your health? Muscles can become tight and short from sitting down for long periods of time. You might feel some discomfort when you get up from your chair. Don’t worry, there is hope! By stretching your muscles for only 10 minutes a day, you can make a big difference to your overall posture and mood and in this article you’ll find some of the must do stretches for office workers.

According to the American College of Sports, to be effective, stretching exercises should be carried out at least two to three times a week. If you have a relatively sedentary job, try to stretch every day. Each stretch should be held for 30 seconds and can be repeated up to three times, depending on how you feel.

Reach For The Sky

Begin by standing up straight, placing your feet so they are hip-width apart, keeping your head up and shoulders back. Whilst inhaling deeply, raise your arms to the ceiling. Interlock your fingers and push the palms of your hands towards the ceiling, exhaling as you do so to stretch the entire body. You can either hold this pose, or repeat it 3 to 5 times, moving in time with your breathing.

Touch Your Toes

Start off from the same position as the previous stretch and breath in deeply. As you start to exhale, slowly lower your torso, letting your hands dangle loosely to the floor. Throughout this movement , keep your head and arms relaxed and knees straight, but do not lock them. You should feel the stretch through your shoulders, back, hamstrings, glutes and calves. To retrun to the starting position, inhale and slowly let your body come up to a standing position.

Open It Up

This stretch requires a doorway and will help you to open up your shoulders and chest, which will make you feel a lot better, especially if you have been hunched over a keyboard all day. Position yourself in the centre of the doorway and raise your arms so that they are parallel to the floor. Grip the doorframe and walk forward, taking small steps until you can feel a stretch right across your chest and shoulders area. Hold the stretch for at least 30 seconds.

That concludes this article on stretches for office workers, do you have a stretch routine? We’d love to hear from you on our Twitter, Facebook or Instagram social media channels!