Best Stretching Exercises for Desk Jobs
The standard 9-5 job can force you to sit in a static position for long periods of time. Although you are allowed to take several breaks throughout the day, those breaks won’t be enough over the long-term. Your arms, neck, shoulders, back, and hips will be stressed and in need of flexibility. Do these stretching exercises on your break if space and privacy allows.
Shoulder Shrugs
Sit with back straight in your chair. Take a deep breath and move your shoulders up towards your earlobes while inhaling. Hold for ten seconds or more without stressing yourself and exhale. While exhaling, release your shoulder blades together and down the spine. Repeat the shrugs twenty times.
Rubber Neck
Sit with your back straight in your chair or stand up tall and straight. Lean your head to the right side and drop your right ear down towards your right shoulder. Don’t touch your ear to the shoulder. Maintain the distance of about four inches between your shoulder and ear. Hold the position for about fifteen seconds and bring your head back up. Repeat the same for the left side. Do this on both sides for 3 or 4 minutes.
Look Around
Turn your head to the right and try to look over your shoulder. Hold the position for ten seconds then back to the front. Repeat for the left side. Do it a couple of times on each side.
Seated Toy Soldier
Sit straight and tall in your chair and raise your right arm all the way up towards the ceiling. Straighten your left leg out and raise it up as you bring your right arm down. Try to touch your left foot. Even if you aren’t able to touch your foot, hold the position for 5-8 seconds and come back to your normal seated position. Repeat the same for each side at least five times.
Ankle Rolls
Sit comfortably at your desk and extend one leg straight out. Roll or move your foot from the ankle and use it to write your name in the air. If you are okay with the stretch, write your name multiple times. Bring your leg back to the seated position and repeat for the left side. Repeat the same exercise at least ten times with each foot.
Simple Knee Press
While sitting in your chair, place your right ankle on your left knee. Now gently press against the right knee a few times. Repeat the same with your left knee. Do it about five minutes for each side.
Calf Raises
Stand up behind your chair and hold the back for support. Raise your heels off the floor until you are standing on your toes. Slowly lower yourself back to the floor. Do three sets of ten calf raises.
