After long hours working in an office, it is common to experience muscle tension and pain.
Maintaining good posture , taking regular breaks and stretching at your desk is the best way to prevent these discomforts and reduce pain.
To help you, we've selected the best office stretches to relieve stress and tension. These exercises can easily be incorporated into your office routine because they're simple and can be done discreetly.
The benefits of stretching in the office
Stretching at the office helps reduce muscle tension, improve blood circulation, and boost productivity by reducing fatigue and pain associated with long hours of work behind a desk.
To help you perform the stretches correctly, here is a video from Doctissimo which shows the first 5 stretches .
The Best Office Stretches to Release Tension and Stress
Stretch the back of your legs at work (hamstrings)
To perform this stretch at your desk, sit on the edge of your chair and extend one leg straight out in front of you with your heel on the floor. Lean forward to try to touch your toes while keeping your back straight. You should feel a stretch in the back of your leg. Hold this position for 15 to 30 seconds, then repeat with the other leg.
Stretch your obliques on your chair
To stretch your obliques at your desk, sit in your chair with your back straight and your feet flat on the floor. Raise one arm overhead and slowly bend to the other side, stretching your oblique muscles. Hold this position for 15 to 30 seconds, then repeat on the other side.
Back flexion and extension exercises at the desk
This flexion and extension exercise is one of the best office exercises to relieve back pain. While sitting or standing, simply place your hands on your hips and curve your back forward, extending it and tucking your chin. Then, do the opposite, leaning back, lifting your chin and arching your back. Repeat these movements 5 to 10 times; this not only stretches but also strengthens your back muscles.
Relax your neck and cervical vertebrae
To relax your neck and cervical vertebrae and release tension, you can do this stretch at your desk. Tilt your head forward, trying to touch your chest with your chin. Hold this position for 15 seconds. Then slowly tilt your head back and keep your head back and hold this position for 15 seconds. Finally, do the same thing, tilting your head to the right and left.
Stretch your arms out on your office chair
Sitting in your chair with your feet flat on the floor, extend one arm straight out in front of you and, with your other hand, gently pull your extended arm toward your chest until you feel a stretch in your shoulder and arm. Hold this position for 15 to 30 seconds, then do the same with your other arm.
Stretch your wrists to release tension
To relax your wrists after long hours at the computer, do this stretch at your desk. While sitting in your chair, extend one arm in front of you, palm up, and gently pull your fingers down with your other hand. Hold the stretch for 15 to 30 seconds, then repeat with the other hand.
Loosen up your hips by stretching them at your desk
To stretch your hips at your desk, sit on the edge of your chair and place one ankle on the opposite knee, forming a 90-degree angle with the leg on the floor. Then, lean your torso forward, keeping your back straight, until you feel a stretch in your hip. Hold this position for 15 to 30 seconds, then repeat on the other side.
Stretch your quads at the desk
To stretch your quads at your desk, simply hold onto your chair or desk and gently pull your ankle toward your buttocks. You should feel a stretch in the front of your thigh. Hold this position for 15 to 30 seconds, then repeat with your other leg.
Strengthen and stretch your core with torso rotations
Sitting in your office chair, place your hands behind your head and gently rotate your torso from side to side, keeping your hips stable and using only your upper body to strengthen and stretch your core. Hold each rotation for 15 to 30 seconds.
Stretch your abs at the office
To stretch your abs while sitting or standing, raise your arms overhead and lean back to stretch your core muscles. You can do the same thing on your side for an oblique stretch. Hold each position for 15 to 30 seconds.
Relax your shoulder muscles at work
To relax your shoulders, you can do this stretch at your desk. Sitting with your feet flat on the floor, slowly roll your shoulders forward and backward in circular motions. Do at least 10 rotations on each side to release tension and improve circulation.
Back Stretches
Back pain is very common after long hours of sitting. We recommend this office stretch. Sitting in your chair, cross your arms over your chest and twist your torso to each side to stretch your back muscles. You can also try touching your toes while leaning forward to stretch your lower back. Again, hold the stretch for 15 to 30 seconds.
Incorporating these simple and effective exercises into your office routine will significantly reduce your muscle pain and tension. Also, don't forget to maintain good posture. If you'd like to learn how to maintain good posture at work, check out our article: How to Maintain Good Posture Every Day
