The human body is meant to move. Translation: Prolonged periods of sitting can negatively impact your health. This is why desk stretches are so valuable — they get your body moving and your heart pumping. Watch this video for ideas.
Feeling sore between the shoulders at the end of a long day at the office? Pretty much everyone in any kind of desk job can relate. But taking a break once an hour to perform simple desk stretches can ease body aches and postural issues. “The research is growing to show us how bad prolonged sitting is for our health,” says Jessica Ryder, PT with Renown Physical Therapy & Rehab.
The Value of Desk Stretches
Here, two Renown Outpatient Physical Therapists demonstrate four simple ways to get your stretch on.
Upper Spinal Stretch with Rotation
With your chair pushed back from your desk, sit forward with your knees resting on the table. Press your chest down to extend your spine, then turn and rotate your chest while lifting one elbow up toward the ceiling. Return to starting position and repeat on the opposite side. This exercise helps stretch the middle of the back and can be repeated a few times on each side.
Sit up straight in your chair with your hands on your hips. Slouch down and rotate your pelvis and then sit up straight again to give your lower back an arch. This helps stretch out the lower back and gets some blood flow to that area.
Sit to Stand
Stand up and sit back down several times to encourage blood flow and movement in your entire body.
Lunge and Reach
Step away from your desk and take a step forward with one leg. Extend your arm on the opposite side of your body above your head. Reach across with that arm to feel a nice stretch along your side. This exercise helps open up your hips and can be repeated a few times on each side.
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