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The routines we develop at work, particularly when we are seated, can sometimes lead to health problems.
Stretch your body gently to relieve the stress of a long day at work. (Photo: Shutterstock)
Prioritising our physical health and well-being amid a hectic workday is essential. Stretching is a health benefit that is often disregarded. The routines we develop at work, particularly when we are seated for long hours, can sometimes lead to health problems. You can avoid muscle strain, lower stress levels, and increase productivity by incorporating mindful stretching techniques into your workplace. At the end of the day, a few easy, gentle stretches might help you relax and feel better.
Check out these five easy stretches you can try out anytime.
Neck Stretch While Seated
After hours of looking at a computer screen, the neck is often among the first places to feel stiff. Headaches and even poor posture are often linked to neck tension. The stiffness can be relieved with this easy stretch.
Sit up straight, ease your shoulders, and lean your head slightly to one side, bringing your ear close to your shoulder. After holding for 15 to 30 seconds, carefully go back to the centre and repeat with the opposite side.
Forward Fold While Seated
Sitting for extended periods can cause your lower back and hamstrings to stiffen. The position helps to improve flexibility and stretch these areas while providing a mental break.
With your feet on the floor and your legs out in front of you, take a seat on the edge of your chair. Lengthen your spine by inhaling, then slowly bend at the hips to extend your hands towards your feet as you exhale. It’s okay if you can’t reach your feet; just extend your arm as far as it’s comfortable for you. Hold the stretch for 15 to 30 seconds.
Side Stretch While Standing
This stretch is ideal for increasing torso flexibility. After spending hours sitting, it’s also good for extending your spine.
Standing with your feet hip-width apart. Keep your arms at your sides. Inhale and raise your right arm overhead, then slowly lean to the left side. Hold for 15-30 seconds before returning to centre and repeating on the opposing side.
Child’s Pose
Child’s Pose is a soothing and healing position that encourages relaxation while stretching the legs, hips, and back. You can just sit on your knees at your desk, fold forward over your legs, and place your forehead on the floor or desk.
If you are on the ground, spread your knees apart and touch your big toes. Reach your arms out in front of you or keep them by your sides as you slowly drop your torso towards the floor. Breathe deeply and release any tension that may still be there while you hold the stretch for 30 seconds to a minute.
Seated Spinal Twist
Since sitting all day can cause your back to become stiff, a spinal twist is a great technique to relieve tension.
Sit upright on your chair, with your feet flat on the ground. Inhale to stretch your spine, then exhale by twisting your torso to one side and placing your opposing hand on the back of the chair. Hold the twist for 15-30 seconds before releasing carefully. Repeat on the opposite side.
