Top 5 Stretches To Do At Your Desk
You worked so hard from Monday to Friday 9 to 6, received your hard-earned salary at the end of the month but ended up spending it to fix your aches and pain caused by the long hours of bad posture and muscle tightness at your desk. Is it worth it?
Today, I am going to share the top 5 stretching exercises or desk stretches you can do at your desk to help prevent your hard-earned money from flying to the masseuse or TCM.
1. Chest & Front Shoulder Stretch
- Sit up tall (imagine a string pulling the top of your head towards the ceiling) with your feet flat on the ground
- Clasp your hands together behind you and slowly straighten them if possible
- Push your chest to the front and pull your shoulders down and back
- You should feel a comfortable stretch in your chest and shoulders
2. Upper Back Stretch
- Sit up tall with your feet flat on the ground
- Clasp your hands together in front of you with elbows slightly bent
- Look slightly downwards and tilt to one side
- You should feel a comfortable stretch along the side of your upper back
Don’t forget to stretch the other side!
3. Front Hips & Side Stretch
- Get into a lunge position with one butt on the chair and the thigh resting on the seat
- Maintain an upright position while raising your arm
- Look straight and slowly lean towards the chair
- You should feel a comfortable hip flexor stretch in your side
Stretch the other side by lunging in the opposing direction
4. Butt Stretch
- Bring one leg up and rest your ankle on your other leg
- Sit up tall and maintain an upright position
- Look straight and slowly bend forward to bring your body nearer to the chair
- You should feel a comfortable stretch in your butt with your foot off the ground
Don’t forget to stretch the other side too!
5. Calves & Back Thighs Stretch
- Sit up tall with one leg straight in front of you, toes pointing up
- Look straight and slowly bend forwards to bring your body nearer to your leg
- You should feel a comfortable stretch in the back of your thighs and calves
Don’t forget to stretch the other side too!
In addition to these stretches, there are also exercises for lower back pain that can be done at your desk. These include lower back stretches and neck stretches that can help alleviate discomfort and improve posture.
FAQ
Q: How often should you do the above stretches?
A: About 2 to 3 times a day at your desk
Q: How long do I hold each stretch?
A: A minimum of 30 seconds. 60 seconds is perfect.
Q: What if I paiseh (embarrassed) to do in front of my colleagues?
A: Do you want your face (aka ego), or do you want to save money and have no pain? Hahaha, jokes aside, I always recommend my clients do it together with their colleagues. I’m quite sure they share similar aches and pain as you. Help them as well by sharing this with them or showing them how to do it.
Aside from your usual stretches, we also teach you and your colleagues how to use a tennis ball to release tight muscles.
Are you ready to take the next step towards a healthier and pain-free workday? Sign up for our Stretch & Release Workshops today!