We all felt it -when your back hurts, your shoulders are tight, and your focus begins to decline, lunch break. culprit? Time to sit on your desk.
Modern job demands can often be connected to chairs, but staying active does not need to abandon your workspace. By performing only a few simple stretching at the desk, you can loosen hard muscles, increase energy, and improve your focus throughout the day.
The advantage of stretching at your desk
Sitting for a long time is related to various health problems such as obesity. Back painInsufficient cycle, it is Increased risk of death due to cardiovascular disease and cancer。
Regular stretching can help you compete with these issues Improvement of blood flow, lower muscle rigidityAnd promote a better posture. Research has shown that stretching can enhance your mood and concentration, which helps to provide extra boosts necessary to push throughout the day.
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Simple stretch that can be made at a desk
1. Neck roll
Gently tilt your head towards one shoulderKeep it for about 5 seconds, slowly roll the chin into the collarbone and turn it to your chest. Keep your head rolling on the other shoulder and repeat. This stretch helps to relieve the tension of the neck and shoulders. The neck and shoulders are often nervous because they do not move their heads much and they hanch on the screen.
2. Served spine twist
Please stand up to the chair Put your feet on the ground and put your right hand on the back or arm of the chair. Twist the torso to the right to support the left hand on the right leg. Keep it for 10 to 15 seconds and repeat on the other side. This movement is perfect for loosening the spine and improving flexibility.
3. My wrist grows
Stretch one arm straight in front of you Leave your palms up. Use the other hand to pull your hands down and extend your finger, wrist, forearm, and elbows for about 15-30 seconds. Repeat the palms down and pull your hands again. These stretches are especially useful for those who spend a long time in a long time input to a computer.
4. Switch your shoulders
Place your feet flat on the ground, sit straight, lift your shoulders toward your ears, and roll your shoulders a little backwards. Keep it there for a few seconds and release it behind. Repeat 10 to 15 times. This quick and easy stretch can do something surprising to reduce the tension of the back and shoulders.
5. Expansion of seated legs
Make sure your thighs are parallel to the groundNext, extend one leg straight, hold it parallel to the floor for a few seconds and lower it. Be sure to go straight on your back and put your arms on your side. Repeat with the other foot. This movement improves circulation while strengthening the quadriceps. This is often lost when sitting for a long time.
6. I wore a cat’s ko
While sitting, put your hand on your knees. While exhaling, roll your shoulder forward, push your chin into your chest, and round your back (cat pose). Next, put your hand on the waist, gently roll your shoulders, turn your back into an arched (cow pose). Repeat each pose 3-5 times to regain tension and improve mobility.
7. Stretching on the seat side
Put your feet flat on the ground in front of youRaise your left arm over your head and tilt it to the right. After holding it for about 10 seconds, repeat the opposite movement. Stretching on the sitting side helps to reduce the rigidity and tension of the spine, the torso.
8. Hamstring stretch
Skoot to the edge of the chair Place your heel on the floor and stretch your leg straight. Let the back straight, keeping your back straight until you feel a calm stretching along the back of your thighs. Keep it for about 20 to 30 seconds and repeat with the other leg. This stretch is ideal for loosening tight hamstrings and relieving the lower -level pain often occurring during the extended sitting period.
9. Eye relaxation movement
It’s not a traditional stretchIt is as important to rest your eyes. Follow the 20-20-20 rules. Every 20 minutes, look at the objects 20 feet away and focus on the object for at least 20 seconds. This helps reduce the distortion of digital eye, which is a common problem in working environments with many screens today.
Tips for the success of desk stretch
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Set a reminder:
Use the timer or app to remind you to extend at least several times a day. Performing it regularly can make a big difference if you stretch a few minutes of stretching several times.
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Hydration:
Drinking water all day is encouraged not only to maintain hydration, but also to replenish.
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Become a creative:
The stretching above is a great starting point, but please change or add it freely based on the best one for you.
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Incorporate movements on your work day
Desk stretch is only a part of maintaining health at work. Take a short break and walk around as much as possible. To do this, you can easily take a walk during the phone or choose to stand during a virtual conference. These small adjustments can complement the stretch routine and promote overall health and happiness.
Don’t hit your body to your desk work. It is not only about incorporating several simple stretching, but also relieving tension slowly. It’s a way to refresh your heart and control your work day. So, over time, stretch, breathe, and move. Thank you for your body (and productivity).
This article does not provide medical advice and must be used only for information purposes.
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