Your health matters! That means that even in the workplace, you need to have some time to exercise and stretch your body. Sitting for long periods of time can affect your health and fitness.
You will need to incorporate a workplace stretching routine to boost productivity.
You do not need weights and other machines to achieve the desired outcomes. Haven’t you seen yoga enthusiasts in shape without relying on weights and machines?
Stretching is vital in the workplace. Create a perfect work place stretching routine with these suggested stretches.
1. Stretching the Neck and Shoulders
Introduce the shoulder stretch that will help to relieve tension in the neck and shoulders. Sitting for periods of time could cause cramping in the shoulder. To avoid this, all employees should take some time to raise their shoulders toward the ears and then relaxing them. You should repeat the process four to five times.
Alternatively, you could incorporate head glide stretches which will relieve tension in the chest, shoulder muscles and neck. To conduct the workplace stretches, sit upright and then glide your heads straight back. You should then repeat the process five times to achieve the desired results.
You may need to conduct the shoulder roll while stretching in the workplace. The exercise will require you to raise your shoulders slowly towards your ears while inhaling. Unlike the shoulder stretch, the exercise will need you to roll the shoulder while performing the movements.
2. Stretching Hands and Forearms
You should consider the forearm stretch after long periods of working. To perform the exercise, place your elbows on the desk and put your palms together. Then, lower the wrists towards the desk and the elbows will extend outwards in a forearm stretch.
Repeat a couple of times while taking some time in between to breathe. Simple, huh?
3. Hamstring Stretches and Exercises
You may probably have heard of hamstring injuries in sports. Hamstring injuries cause a lot of pain around the hip and thighs. You should realize that the injuries can occur to you from the comfort of the desk job.
Hamstring stretches help to enhance the flexibility of the hamstring muscles. These helpful stretches will increase the unrestricted movement of the hip and upper leg and prevent any muscle pains.
To conduct the hamstring stretches, stand with one foot raised on a chair or any object. You will be conducting the standing leg-up hamstring stretch. Keep your legs slightly crooked and your toes at the edge of the chair, wall, or table.
Allow your heel to drop off the edge of the platform. Hold that position for about thirty seconds at a time. Repeat the procedure again to flex your muscles.
4. Stretching the Back
How does your back usually feel after extended periods of sitting? Sore, perhaps?
Use the double stretch by interlacing the fingers and lifting the arms over the head while keeping the elbows straight.
After, you should lean to the right and left to stretch out the sides.
Have you heard of the standing backbends? They are easy. Stretch your hips and joints in the lower back.
Subsequently, place your hands on the small of your back and slowly bend backward. You should note that you should hold the position for about three seconds before repeating again.
5. Practice Deep Breathing
Stretching before work will allow you to have a productive day. Find time to practice deep breathing. It does not break a sweat and can be practiced in office clothing.
You can lead by inhaling slowly through the nose and allowing the abdominal muscles to expand so that air can fill in your lungs. When exhaling, tighten the abdominal muscles to push the breath out. Continue the exercise for about five minutes.
You will realize that your brain will function much better when you use the technique every day before work.
Alternatively, you can practice deep breathing by sitting in a comfortable position. After that, you will close your fists and hold them for close to five minutes. You can also achieve the same results by tightening other muscles in the body such as the thighs.
6. Workplace Stretching Involving the Chest Stretch
Notice the position that most people take at work entails leaning forward to computers or the worktable. You may never realize the long term impact of the posture until you start experiencing the side effects.
You can avoid any future complications in the office by setting a routine of chest stretches. To perform the exercise, you will need to take your arms behind you until the fingers laced together. Then, straighten the arms and lift them a few inches above your body. Once you feel a stretch in your chest, you can repeat the exercise again.
7. Spinal Twist
One of the importance of stretching is to avoid harming your spine through excessive tension on your back. To perform the spinal twist, you will need to sit straight on the office floor.
Allow your abs to contract gently and then rotate the torso to the right with the help of something like a chair handle. However, do not overstretch as you could inflict damage on your body.
8. Torso Stretch
The torso stretch will help boost your posture. Prolonged periods of sitting can cause immense pain on your back. Conduct the exercise by sitting or standing with your fingers laced together. After that, stretch them towards the ceiling and take a deep breath as you conduct the movement.
Release the stretch and exhale before repeating again.
Maintain All-Round Health with These Work Place Stretching
Sitting for long periods of time can have an impact on your health. Spare some time to exercise. You don’t have to get a spare room to conduct stretches.
Why not utilize the office space to your advantage? Make time for work place stretching and prevent illnesses associated with sitting down for long hours.
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