3 stretches you can do at your desk

October 25, 2016 ZImka

Stretches you can do at your desk and you should definitely do it. Few minutes a day these stretches keeps you active and improves blood circulation.

Give your body – and mind – a break with these simple stress-busting movements

You have heard of the effects of what sitting can do:

• Decreases energy

• Slouches your posture

• Decreases circulation

• Increases risk of cardiovascular and heart disease

• Affects mental health and has been shown to increase depression rates

Remember to take breaks throughout the day and stretch regularly to help prevent stiffness and promote circulation!

Keep moving, use an ergonomic chair and keep doing stretches whenever you get opportunity or at-least once in an hour. getup regularly to drink water and keep yourself hyderated.

So, sit up taller, take a break, move your muscles around and get your circulation moving again.

All from your desk. Here’s how:

1. Chest opener (while seated on chair)

• Move to the front of your chair so you are sitting at the edge of it

• Rather than ‘tucking’ your pelvis under (where you will close into those organs and muscles), move the pelvis out (like you are creating a J shape) and sit up as tall as you can

• Move your feet under the chair slightly, where you feel like you are leaning forward slightly

• Draw in your abdominals and squeeze your glute muscles together

• Take a few deep breaths

• Gently open arms to sides, and rotate palms of hands up and down 10 times

2. Standing side stretch (standing)

• Stand in front of chair, feet and inner thighs pressing together

• Imagine a piece of string lifting the crown of your head, draw in abdominals

• Take 5 deep breaths

• Bring 1 arm up beside ear, as you continue to reach up, gently lean to opposite side

• Hold for 5 – 10 deep breaths squeezing legs and abs

• Repeat other side

3. Hip and back release (seated)

• Move forward towards edge of chair

• Cross right ankle over left knee

• Sitting tall, gently bring left hand around right knee, twisting your body to the right

• Move your right arm around and stay in the rotated pose for 10-15 deep breaths

• You should feel a nice stretch around hips, and across back which will also open out posture

Remember to take deep, slow breaths and focus on feeling the muscles move into that different position to charge your body with new energy and help you feel calmer. Take breaks from your desk at least every 45 – 60 minutes, and complete these 3 stretches every 30 – 45 minutes.

Few additional stretches you can do at your desk

Neck stretches: Slowly tilt your head to the right, bringing your ear towards your shoulder, and hold for 10-15 seconds. Repeat on the left side.
Shoulder shrugs: Lift your shoulders towards your ears, hold for a few seconds, and then release.
Chest stretch: Interlace your fingers behind your back and straighten your arms while lifting your chest and squeezing your shoulder blades together.
Spinal twists: Sit tall and twist your upper body to the right, placing your left hand on your right knee and your right hand behind you. Hold for 10-15 seconds and repeat on the other side.
Wrist and finger stretches: Hold your arm out in front of you and gently pull back on your fingers with your other hand. You can also roll your wrists in circles or up and down.

These are some of the stretches you can do at your desk or anywhere.

By moving around you will let your mind have a break. You can also adjust the way you are sitting which can change the physiology of the body, too.

Note : you should get the best quality things with which you spend most of your time. Example. The mattress should be best as you spend more than 8 hours , The chair and the shoes are other 2 things you should get the best as these are the things you spend most of the time on.

Also Read Five stretches that will help you sleep better