When you work from your desk all day long, you tend to stay in the same position for hours on end. While sitting still sounds easy, working hunched over your desk is not easy on your body.
If you stay in a hunched-over position for too long, you’re at risk for musculoskeletal fatigue and stress. .
Working out is key to preventing injury, but if you can’t leave your desk to do so, there are desk-friendly stretches you can do while sitting down.
Here are five easy stretches to get your muscles moving.
Neck Rolls
Working all day can leave you with a stiff neck. To prevent this from happening, do neck rolls. They’re a great way to stretch your muscles.
Begin by sitting up straight and looking forward. Tilt your head to one side gently, and then roll it back to return to your starting position. Do this five times for each side, and take your time to relax your neck.
Crossover Shoulder Stretch
The crossover shoulder stretch will help preserve your shoulder’s range of motion even if you’re sitting still all day.
Start by raising your right arm parallel to the floor and then move it in front of your chest. Hold your right elbow using your left hand, and then pull your right arm away until you feel that stretch. Hold the stretch for at least ten seconds and then alternate with the other. Do this three times per side and you’re good to go.
Side Bend
The side bend stretch loosens tight muscles along the side of your body. This method will prevent your back and shoulder from hurting.
Raise your right arm towards the ceiling and then bend it to the left. Hold the stretch for 20 seconds and make sure your torso isn’t twisting to the left. Do the same stretch on the other side—this time, by raising your left arm and then bending it to the right.
Back Arches
Back arches will give instant relief to your back. It’ll also keep you from hunching over.
Lift both of your arms overhead and then lean by arching your back backward. Return to your starting position and then repeat the arch again. Do this ten times to give your back a good stretch.
The Behind The Head Arm Stretch
The behind the head arm stretch loosens tension in your upper arms and sides. This method will provide flexibility and help prevent your shoulders and the largest muscles in your arm and from hurting.
Reach your right arm overhead and bend your right elbow to bring your right palm toward the center of your upper back along your spine. With your left arm, reach over top of your head and hold your right elbow. Gently apply pressure which pulls your elbow in and pushes it down your back. Hold this stretch for 20-30 seconds and repeat on the other side.
Shoulder Shrugs
Shoulder shrugs reduce strain on your neck and shoulders and can even help improve your posture.
Keep your arms by the sides of your body and then lift both shoulders at once towards the ceiling. Drop your shoulders and then repeat the motion ten times.
Ideally, it will be best if you stretch every hour while you’re sitting at your desk. So, to keep yourself moving and forgetting, try to set an alarm for your hourly stretches. The reminder might be a nuisance at first, but trust me, your body will thank you for it in the long run.
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