After long hours working in the office, it is common to feel muscle tension and pain. Maintaining good posture , taking regular breaks and stretching at the office is the best way to prevent this discomfort 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 because they are simple and can be done discreetly.

The benefits of stretching at the office

Performing stretches at the office helps reduce muscle tension, improve blood circulation, boost productivity by reducing fatigue and pain linked to long hours of work behind the desk.

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

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

ILLUSTRATION OF EACH EXERCISE INFOGRAPHIC

Stretch the backs of your legs at work (hamstrings)

To perform this stretch at the office, sit on the edge of your chair, hold one of your legs straight 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 for the other leg.

Stretch your obliques in your chair

To stretch your obliques at the office, 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 the position for between 15 and 30 seconds then do the same on the other side.

Back flexion and extension exercises at the office

This flexion and extension exercise is one of the best office exercises to relieve your back. In a seated or standing position simply position your hands on your hips and curve your back forward, 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 you, but also strengthens your back muscles.

Relax your neck and cervical spine

To relax your neck and cervical muscles 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 left.

Stretch your arms in your office chair

While seated in your chair with your feet flat on the floor, extend one arm straight in front of you and with your other hand gently pull the outstretched 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 the office. While seated 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.

Flex your hips by stretching them at the office

To stretch your hips at the office, sit on the edge of your chair and place one of your ankles on the opposite knee, forming a 90-degree angle with the leg on the floor. Next, 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 do the same on the other side.

Stretch your quads at the office

To stretch your quads at the office, simply hold onto 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 on the back of your head and gently rotate your torso from side to side keeping your hips stable and using only your upper body, maintain each rotation between 15 and 30 seconds.

Stretch your abs at the office

To stretch your abs while sitting or standing, raise your arms above your head and lean back to stretch your abdominal muscles. You can do the same thing on the 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 perform this stretch at the office. While seated with your feet flat on the floor, make slow circular movements forward and backward with your shoulders. 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 seated work, we recommend this office stretching exercise. Sitting in your chair, cross your arms over your chest and turn 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 integrate these simple and effective exercises into your office routine, you will 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, do not hesitate to consult our article: How to adopt good posture every day?