Sitting for long periods of time can leave desk workers with achy muscles. Experts recommend taking a stretch break every 20-30 minutes. Let’s take a look at some of best stretching exercise for office workers.

 

 

 

 

 

 

 

 

 

 

 

 

FINGER STRETCHES

• Separate and straighten your fingers until you feel a stretch
• Keep your hand in alignment with your wrist the whole time
• Hold for 10 seconds.
• Then, with your hands in the same position, bend the knuckles
• Hold for 10 seconds.

WRIST STRETCH

• Grasp one hand slowly pull back your fingers
• Hold for 5 seconds.
• Then gently press the back of the hand. The stretching hand should be down with the palm facing you
• Hold for 5 seconds.
• Repeat with the other hand

BACK OF NECK STRETCH

• Lower your chin to your chest.
• For an added stretch place your hands on the back of your head and very gently press down on your head so you feel more of a stretch through the back of the neck.
• Hold for 15 to 30 seconds.

SIDE NECK STRETCH

• Turn your head to one side while keeping your shoulders straight
• Keep your chin parallel with the floor.
• Hold for 15 to 30 seconds.
• Turn your head to the other side and repeat.

ELBOWS-OUT CHEST STRETCH

• Place your hands behind your head.
• Squeeze your shoulder blades back and down as you bring your elbows back as far as possible.
• Hold the stretch for 15 to 30 seconds.

SHOULDER SHRUG

• Bring your shoulders up toward your ears
• Hold for 5 seconds.
• Roll your shoulders back and down Repeat 5 to 10 times

ACROSS-THE-BODY SHOULDER STRETCH

• Place one hand under your elbow
• Lift the elbow and extend it across your chest without rotating your body
• You will feel a stretch along the back of your arm and into the back of the shoulder
• Hold for 15th 30 seconds.
• Repeat with the other arm

OVERHEAD SHOULDER STRETCH

• Lift one arm and gently bend it behind your head
• Place your other hand on the bent elbow to stretch the back of your upper arm, shoulder and back
• Hold for 15 to 30 seconds.
• Repeat with the other arm

LOWER BACK STRETCH

• Sit forward in your chair
• Bring one knee toward your chest and gently pull the back of the thigh toward you.
• Keep your back straight and avoid leaning forward
• Hold for 15 to 30 seconds.
• Repeat with the other leg

QUAD STRETCH

• Stand and place one hand on the back of a chair or desk for stability
• Grab one leg (with the arm on the same side) and bring it toward your glutes.
• Stand tall and keep your knee pointing straight down, not out to the side
• Hold for 15 to 30 seconds.
• Repeat with the other leg

Cut down on work-related muscle soreness by stretching your shoulders, wrists, back, neck, and legs throughout the day. And, we also hope you will follow our advice on best stretching exercises for Office Workers.

For more information visit our clinic Spinewise.