Work-related health disorders aren’t only a concern for those working on their feet – they can arise in any job, from manual labouring to office-based administration.

Although you might be sitting comfortably at your desk throughout the day, your muscles can become tight and sore.

Studies have linked prolonged periods of inactivity with type 2 diabetes, obesity, muscle degeneration and slower brain function. To maintain good overall health, it’s important for those leading sedentary lifestyles to take short, regular breaks from sitting and to stretch their muscles. If you’re reading this post from a chair, take a mindful moment to engage with these simple desk stretches and ease strains – your mind and body will thank you!

 

Neck

  • Lower your ear to your shoulder and roll your chin onto your chest.
  • Now, roll it up to the other shoulder and back again. Repeat this exercise five times.
  • Turn your head and look over your shoulder. Hold this position for five seconds. Repeat this exercise five times for each side.

 

 

 

Hands & Wrists

  • Circle your wrists inward and then outward. Repeat this exercise 10 times in each direction.
  • Spread your fingers widely and hold this position for five seconds. Repeat this exercise five times.
  • Clench your fists, stretch your hands out parallel to the ground and do 10 wrist circles in each direction.
  • Extend your arm to the floor and push your fingers with your opposite hand towards your body. Hold this stretch for five seconds and then switch hands.

 

 

Upper Back and Shoulders

  • Circle your wrists inward and then outward. Repeat this exercise 10 times in each direction.
  • Spread your fingers widely and hold this position for five seconds. Repeat this exercise five times.
  • Clench your fists, stretch your hands out parallel to the ground and do 10 wrist circles in each direction.
  • Extend your arm to the floor and push your fingers with your opposite hand towards your body. Hold this stretch for five seconds and then switch hands.

 

 

Lower Back

  • Bend to one side while sitting in your chair. Hold this position for 10 seconds and repeat for each side.
  • Rotate your body to one side and hold this position for 10 seconds. Repeat on the other side.
  • Stand up with your hands supporting your lower back. Then, arch your back slightly for five seconds. Repeat three to five more times.
  • Stretch your legs in front of you and point and flex your toes 10 times.

 

This article is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2008. 2012-2014, 2018 Zywave, Inc. All rights reserved.