Desk relief exercises are physical movements and stretches designed to alleviate the strain and tension that can build up from sitting at a desk for extended periods.
LONG work hours are associated with stiffness, muscle tightness, and poor posture.
Here are some desk relief exercises you can try.
These will take hardly a couple of minutes; and will save you hundreds of dollars on your Chiropractor & medicines.
> Neck Stretches: Gently tilt your head to one side, bringing your ear towards your shoulder. Hold for 15-30 seconds and then switch sides. Slowly rotate your head in a circular motion, first clockwise and then counterclockwise, to release tension in the neck muscles.
> Shoulder Rolls: Sit up straight with your arms relaxed at your sides. Roll your shoulders forward in a circular motion for 10-15 repetitions, then reverse the motion and roll them backwards.
> Chest Opener: Sit or stand tall with your spine straight. Clasp your hands behind your back and gently straighten your arms while squeezing your shoulder blades together. Hold for 15-30 seconds.
> Seated Spinal Twist: Sit up straight in your chair with your feet flat on the floor. Place your right hand on the back of the chair and your left hand on your right knee. Twist your torso to the right, looking over your right shoulder. Hold for 15-30 seconds, then switch sides.
> Seated Cat-Cow Stretch: Sit tall in your chair with your feet flat on the floor. Place your hands on your knees. Inhale and arch your back, lifting your chest and sticking your buttocks out (cow position). Exhale and round your spine, tucking your chin to your chest and bringing your belly button toward your spine (cat position). Continue flowing between cow and cat positions for 1-2 minutes.
> Wrist and Hand Stretches: Extend your arm in front of you with your palm facing down. Use your other hand to gently press down on your fingers until you feel a stretch in your wrist and forearm. Hold for 15-30 seconds, then switch hands. Shake out your hands and wrists to release tension.
> Seated Leg Stretch: Sit forward on your chair with your feet flat on the floor. Extend one leg straight out in front of you, keeping your heel on the floor and toes pointed upwards. Flex your foot to deepen the stretch. Hold for 15-30 seconds, then switch legs.
Read more to promote YOUR health & wellness HERE!
Remember to breathe deeply and mindfully while performing these exercises, and if you experience any pain or discomfort, stop immediately.
It's also a good idea to take short breaks throughout the day to stand up, walk around, and stretch to prevent stiffness and promote circulation.
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