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Stretching exercises for a healthy mind and body at office

Office is a place where there is a lot of sitting, a lot of work and most of all a lot of stress going on. Try as we may, we hardly get the time to go anywhere else, less likely a gym, to get in shape. So does that mean that office workers don’t have their share of great physique and mental strength? Certainly not. There are many experts who are dedicated especially to the workouts that can be performed at the office and usually don’t require any other equipment than a chair. Popular amongst them are stretches which help to relax the body almost instantly and help the exhausted workers get in good mood. We are going to discuss some of the most popular stretches in this article which will help you get not only a healthy body but also a stable mind, without stepping out of your office building.

Presented here is a range of stretches that concentrate on one or two parts of your body, especially the neck, shoulder and lower back as these are the areas that are affected more than any others.

Chest stretch

Most of our time at office is spent sitting hunched in front of a computer. As this posture puts too much strain on our upper body (chest and back) the first stretch which you can easily do at office is the chest stretch.

Equipment needed: For this stretch, you will need a resistance band which is easily available at any sports equipment store and can easily be kept in your drawer.

The stretch: Sit comfortable on a chair with your feet firmly on the ground. Take the resistance band and hold it in a wide grip over your head. Gently take the arms a little backward and then forward. Do it slowly to feel your chest gradually opening up and contracting. Repeat 3-4 times and feel the difference. You can do this stretch at any time of the day, especially when your back starts to feel stiff after long working hours.

Spinal twist

Another area that is very much affected after working for long hours at the office is the lower back and the spine. Hours of sitting can result in a tight and aching lower back. Spinal twist is the stretch that works at exactly that area and helps you stay away from that achy breaky back.

Equipment: All you need for this stretch is a chair.

The stretch: Sit comfortably on a chair with both of your feet placed firmly on the floor. Contract your abs, keep the back straight, hips square and gently turn towards your right. You can use your hand to support you twist a little more, but not too much. Hold for 30 seconds. Repeat in the opposite direction. Spinal twist is a great way to relax your spine but if you suffer from an injury or ailment of the spine, it is wise to consider your doctor’s opinion before starting this stretch.

Back stretch

This stretch helps your back stretch and get free from any tension or ache. It is also helpful in regaining that beautiful straight back posture that most of us lose because of sitting in a chair for longer periods.

Equipment: You need a chair for performing this stretch.

The stretch: Sit comfortably in a chair with feet on the ground. Lace your fingers together and gently take your arms over your head while inhaling. Open the arms and bring them down gently while exhaling. Do this 8-10 times.

Neck stretch

Neck and upper shoulders are the areas where most of us store their tensions. No wonder these are the areas most affected when we work for long periods of time. It is thus, essential to stretch these two areas as much as we can to avoid problems such as headaches, pains and restricted movement of the neck.

Equipment: You will need a chair for this stretch.

The stretch: While sitting on a chair, reach down and hold the side of the chair with your right hand. Pulling yourself gently, tilt towards the left side, stretching the shoulders as well as the neck. Hold for 30 seconds, then repeat in the opposite direction.

Upper arm stretch

The upper arm stretch helps eases off tension from your arms and upper shoulders, giving them a nice stretch and relaxation.

Equipment: Nothing

The stretch: Lift your right hand and place it behind your head while bending the elbow. Take your left hand and place it on the bent elbow to stretch the upper shoulder and arm. Hold for 30 seconds and gently return to the starting position. Repeat the same step of the other hand.

Inner thigh stretch

This is a stretch which helps in relaxing the lower body by working on the inner thighs, hip and torso. This stretch helps a lot with lower back pain and helps build a stronger lower body which is more resistant to longer working hours and stress.

Equipment: You would need a chair for doing this stretch.

The stretch: Sit comfortably on the chair with legs wide open and feet firmly placed on the ground. Lean forward and place your elbows on your inner thighs. Now contracting the abs and keeping your back straight, gently press forward while pushing the thighs out until a stretch is felt. Hold for 30 seconds.

Chin tuck

Since neck and upper back are the most problematic areas, here is another stretch to help relax them.

Equipment: Nothing

The stretch: keep your neck straight and your face looking towards front. Gently lower you chin to your chest until you feel a stretch in your neck and back. Hold this position for 30 seconds and then return to the starting position.

Forearm stretch

Excessive typing on the computer results in stiffness in forearms and fingers. We don’t realize it until we stretch them. That is why this stretch is made especially for those fingers that spend a whole day typing away.

Equipment: Nothing

The Stretch: Stretch your left hand in front of you while sitting or standing. Turn the hand down so that the fingers point to the ground. Now pull the fingers of the left hand with the help of the other one. This creates a stretch in the fingers as well as the forearm. Hold this position for 30 seconds then repeat with the opposite hand.

Seated hip stretch

This stretch again works on your lower back areas including your hip. Sitting too long on a chair can create unwanted stiffness as well as pain in your lower back and hip and relaxing these areas by stretching becomes essential.

Equipment: You would need an armless chair for this stretch.

The Stretch: Sit long and straight on the chair. Cross the right ankle and place it over the left knee. Now gently lean forward creating a stretch in the right glute and hip. Hold for 30 seconds and then repeat with the other side.

Shoulder shrugs

Shoulder shrugs is one exercise that is nice and fast and helps ease of the tension in the neck and shoulder immediately.

Equipment: Nothing

The stretch: This stretch can be performed either sitting or standing. Lift your shoulders up to your ears, squeezing them as you go up. Hold them in this position for 2 seconds and bring them down. Repeat the step 8-10 times.

Lower back stretch

This stretch helps you get rid of that lower back pain that accompanies almost all your late night work schedules.

Equipment: A chair

The stretch: Sit forward in your chair. Raise your left leg to your chest, using your hands to pull your leg towards you, creating a stretch in your lower back as well as legs. Keep your back straight and be careful not to lean forward. Hold the position for 30 seconds and then gently come back to the starting position. Repeat with the other leg.

While these stretches help you get a more flexible body, they also ease off tension and stress from you mind, creating an equilibrium between your mind and body. However, there are a few things that you should consider before doing these stretches. While using a chair, make sure that your chair is a sturdy one and is not the one that can be rolled. If such is the case, keep the chair in a corner, next to a wall so that you don’t get rolled away while exercising.

The second important consideration is that if you suffer from an injury or health condition, do consider your doctor before starting the stretching program. These stretching exercises are a great way to get your body in shape in your own office and don’t require any fuss at all. So no more excuses, start stretching today!

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