Types of Stretches for a Better Posture at your Workplace
It is 3pm on Tuesday in the office and you are reading a work email on the computer screen while being increasingly aware of a dull ache in your shoulders. Sounds familiar? You are not alone in this experience. Sitting for long hours at your desk, without a proper work ergonomic set-up is the ultimate recipe for lower back problems, headaches, lethargy and stiffness in shoulders and neck.
The good news is these bad sitting postures and poor sedentary habits can be easily fixed by incorporating simple stretching exercises at your workplace. These stretches can be done anywhere in your office from your desk to your chair, and it works effectively to loosen and warm up your muscles.
Chest Stretch
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Standing Forward Bend
Tension in the neck is known to lead to headaches. This move helps you to release tensions held in the shoulders, neck and lower back, and is the best way to fix hunchback posture, which is a common postural problem among working adults.
Get up and stand a distance away behind your chair. Lift both arms above and stretch forward from your hips, while maintaining a straight back. Hold on to the back of your chair for support and hold this position for 30 seconds. Then rise back up and stand straight.
Spinal Twist
Sit firmly in your chair, squeeze your abs and slowly twist the torso to the right. This twisting movement helps to ease tension in the lower back that causes stiffness. You don’t need to twist too far for this to reap the benefits – you should be able to feel the stretch just by rotating the body slightly to the side.
Upper Arm Stretch
Raise both of your arms above your head, clasp your fingers together and push up towards the ceiling. Hold this pose for 30 seconds.
Tricep Stretch
Raise your arm and bend your hand back towards the opposite side. Use your other hand to pull your elbow towards your head. Hold this position for 30 seconds. Repeat for the other arm.
Overhead Reach
Lift one arm overhead and reach for the opposite side. Hold for 30 seconds. Then repeat the same movement for the other arm.
Cat-Cow Pose
If you have ample space in your workplace, give this modern yoga pose a try! Not only does it reset your spine to its original alignment, this pose also improves extension and flexion in your lower back.
Get down on all fours on the floor, with your hands and knees shoulder-width apart. Tuck your chin in towards your chest, tighten your core muscles and curve your back. Hold this position for 10 seconds. On your inhale breath, arch your back like a cat. Your head and tailbone should be pointed upwards towards the sky while keeping the neck muscles loose and relaxed.
Eagle Arm Twist
This stretch can be done seated or standing up – the eagle arm-twist stretches the shoulders and upper back region, and if you are doing this pose standing up, it has the additional benefit of building balance and strengthening the thighs.
Start by extending your arms in front of you at shoulder height. Cross one arm over the other, raise your forearms and clasp your palms inwards. Hold for 30 seconds, uncross your arms and then repeat with the other arm. If you are unable to touch your palms together, no worries! Simply press the backs of your hands together.
Pro tip: Be sure to take deep breathes while stretching, and don’t hold your breath. Listen to your body and do not overstretch your muscles. In time, you will find your muscles loosening up and becoming more flexible.
With working from home becoming the new norm for most of us, it is even more crucial to take the time out from work to stretch properly. You will be surprised at how energized you will feel after a couple of stretches!
It is 3pm on Tuesday in the office and you are reading a work email on the computer screen while being increasingly aware of a dull ache in your shoulders. Sounds familiar? You are not alone in this experience. Sitting for long hours at your desk, without a proper work ergonomic set-up is the ultimate recipe for lower back problems, headaches, lethargy and stiffness in shoulders and neck.
The good news is these bad sitting postures and poor sedentary habits can be easily fixed by incorporating simple stretching exercises at your workplace. These stretches can be done anywhere in your office from your desk to your chair, and it works effectively to loosen and warm up your muscles.