After long hours working at the office, it is common to feel muscle tension and pain. Maintaining good posture , taking regular breaks and performing stretches at the office is the best way to prevent these discomforts and reduce pain. To help you, we have selected the best office stretches to relieve stress and tension. These exercises can easily be incorporated into your office routine, as they are simple and can be done discreetly.

The benefits of stretching in the office

Stretching at the office helps reduce muscle tension, improve blood circulation, boost productivity by reducing fatigue and pain associated with long hours of work behind the desk.

To help you perform the stretches correctly, here is a video from Doctissimo which shows the first 5 stretches:

https://www.youtube.com/watch?v=ZT4gCf5TiNA

Stretch the back of your legs at work (hamstrings)

To do this stretch at your desk, sit on the edge of your chair, 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 do the same thing for 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 above your head and slowly lean to the other side, stretching your oblique muscles. Hold for 15 to 30 seconds, then repeat on the other side.

Back bends and extensions exercises at the desk

This flexion and extension exercise is one of the best office exercises to relieve your back. In a seated or standing position, simply place your hands on your hips and curve your back forward by widening it and tucking your chin. Then, do the opposite, lean back by 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 the office. 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 also hold this position for 15 seconds. Finally, do the same thing by tilting your head to the right and to the left.

Stretch your arms 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 on the computer, do this stretch at your desk. While sitting in your chair, extend one arm in front of you with your palm facing 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 the desk

To stretch your hips at the 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, tilt your torso forward, keeping your back straight, until you feel a stretch in your hip. Hold this position for 15 to 30 seconds, then do the same on the other side.

Stretch your quads at the office

To stretch your quads at your desk, simply hold on to your chair or desk and grab your ankle, gently pulling your foot toward your butt. You should feel a stretch in the front of your thigh, hold this position for 15 to 30 seconds, then do the same with your other leg.

Strengthen and stretch your core with torso rotations

To strengthen and stretch your core. 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, 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 abdominal 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 blood circulation.

Back Stretches

Since back pain is very common after long hours of sitting, we recommend this office stretching exercise. Sit 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.

If you incorporate these simple and effective exercises into your office routine, it will allow you to significantly reduce your pain and muscle tension. Also, don't forget to adopt good posture. If you want to learn how to adopt good posture at the office, don't hesitate to consult our article: How to adopt good posture on a daily basis?