Staying in one position while doing repetitive work for long hours is typical of a desk job. The habits we build at our desks, especially while sitting, can lead to discomfort and health issues, including back pain, neck strain, and even long-term ones like posture problems and spondylitis.
If you are feeling stiff and uncomfortable while working at your desk job, there are stretches and exercises that will help you feel refreshed and better.
In this blog, we’ll explore these easy office workout moves that you can do without leaving your workplace. These exercises are simple, require no weights or equipment, and can be done in just a few minutes throughout the day.
Neck Rotations
- Sit or stand with your back straight
- Slowly roll your head in a circular motion, starting from one side, moving to the front, then to the other side, and back
- Reverse the direction after a few rotations
- Repeat as necessary throughout the day.
Shoulder Shrugs
- Sit or stand up straight with your arms at your sides.
- Lift your shoulders up towards your ears as high as you can.
- Hold for a few seconds, then release them back down.
- Repeat 10-15 times at a time, and as necessary throughout the day.
Wrist and Arm Stretches
- Extend one arm in front of you with your palm facing up.
- Use your other hand to gently pull back on your fingers, stretching your wrist and forearm.
- Hold for a few seconds, then switch to the other arm.
- Repeat as necessary throughout the day.
Triceps Stretches
- Raise one of your arms and bend it so that your hand reaches the opposite side.
- Use your other hand and pull the elbow toward your head.
- Hold for 10 to 30 seconds.
- Repeat on the other side.
Upper Body And Arm Stretch
- Clasp your hands together with your palms facing outward above your head.
- Push your arms up, stretching upward.
- Hold this for 10-30 seconds.
- Repeat as necessary throughout the day.
Shoulder, Or Pectoralis Stretch
- Clasp your hands behind your back.
- Push the chest outward, and raise the chin.
- Hold the pose for 10 to 30 seconds.
- Repeat as necessary throughout the day.
Seated Torso Twist
- Sit up straight in your chair with your feet flat on the floor.
- Place your hands on the back of your head or cross them over your chest.
- Twist your torso to one side, holding for a few seconds.
- Return to the center and twist to the other side.
Hip And Knee Flexion Stretch
- Sit on a chair comfortably lying on the back
- Hug one knee at a time, pulling it toward your chest.
- Hold this for 10-30 seconds.
- Repeat with the other leg.
Seated Leg Raises
- Sit straight in your chair, keeping your feet flat on the floor.
- Slowly lift one leg straight out in front of you, keeping it parallel to the floor (you can also do this by raising both legs together).
- Hold for a few seconds, then lower it back down.
- Repeat with the other leg.
Calf Raises
- Stand straight, keeping your feet hip-width apart.
- Slowly rise onto the balls of your feet, lifting your heels off the ground.
- Hold for a few seconds, then lower your heels back down.
- Continue for 10-15 repetitions.
Ankle Rotations
- Sit up straight in your chair with your feet flat on the floor.
- Lift one foot off the ground and rotate your ankle in a circular motion.
- Do this for a few seconds, then switch to the other foot.
- Repeat as needed
Deep Breathing
- Sit up straight in your chair.
- Take a deep breath in through your nose, filling your lungs with air, and hold for a few seconds
- Slowly exhale through your mouth.
Other Lifestyle Tips To Follow
Here are some simple lifestyle tips that you should follow for better health and overall well-being.
- Always keep a filled water bottle at your desk and sip throughout the day to stay hydrated.
- Set a timer to remind yourself to take a short break every 30 minutes.
- Adjust your chair and computer screen to maintain proper posture — your feet should be flat on the floor, and your screen at eye level.
- Adjust your computer’s brightness to match the room’s lighting.
- Keep healthy snacks like fruits, nuts, or yogurt at your desk
- Try to have your meals on time.
- Try to limit caffeine intake and substitute some of your coffee or tea with water or herbal teas.
Conclusion
Incorporating these simple office workout moves into your daily routine along with a healthy lifestyle can make a big difference in your overall health and well-being. You don’t need a lot of time or space to do them, and they can help break up the monotony of sitting at your desk all day.
So, the next time you find yourself stuck at your desk, try out a few of these exercises. Your body will thank you!