Spending long hours sitting at a desk can wreak havoc on your spine. The sedentary nature of desk jobs can take a toll on our bodies, leading to anything from discomfort and stiffness to nerve pressure, poor digestion, and postural issues.
I want to share 5 simple yet effective standing stretches that you can easily perform while at work, keeping you energized and focused throughout the day.
Neck and Shoulder Standing Stretch
To relieve tension in your neck and shoulders, stand up straight with your feet shoulder-width apart. Reach your left arm behind you across your low back. Gently tilt your head to the right, bringing your right ear closer to your right shoulder. Hold the stretch for 15-30 seconds and repeat on the left side, reaching your right arm across your low back and tilting your head to the left.
As you perform this stretch, remember to breathe deeply and maintain a relaxed posture. Don’t roll your neck, especially backward. The asymmetric pressure on the joints in the neck can create problems.
Chest Opener
You can counteract the effects of hunching over a computer by stretching your chest muscles. Here’s how I recommend doing that:
Stand near a wall or a sturdy doorframe and place your forearm against it, with your elbow bent at a 90-degree angle. Slowly lean forward, feeling a gentle stretch across your chest. Hold for 15-30 seconds, then switch sides.
This stretch helps improve posture and opens up your chest, allowing for better breathing.
Spine Twist
If you sit for prolonged periods you will likely notice stiffness in your spine. Here’s what to do:
Stand with your feet hip-width apart and place your hands on your hips. Keeping your feet firmly planted, gently twist your upper body to the right, looking over your shoulder. Hold for 15-30 seconds, then repeat on the other side. This stretch helps to release tension in the back and improves spinal mobility. Don’t swing your body quickly from side to side, trying to get a joint (or worse, multiple joints) to “crack” or release.
This type of non-specific, forced joint release can cause worse joint problems in the long run.
Hip Flexor Standing Stretch
If you notice tight hip flexor muscles after sitting for long periods of time, you’re not alone. In my opinion, tight hip flexors are a primary cause of many different health issues from poor digestion to hip and low back pain.
Stand upright and take a step forward with your right foot, keeping your left foot planted behind you. Bend your right knee and sink into a lunge position. You should feel a stretch in the front of your left hip. Hold for 15-30 seconds, then switch sides. Regularly stretching your hip flexors can improve posture and alleviate lower back pain.
Calf Standing Stretch
Maintaining good circulation in your lower legs is important, especially after prolonged sitting. Stand near a wall, place your hands against it for support, and step back with your left leg, keeping it straight. Bend your right knee while pressing your left heel into the ground. You should feel a gentle stretch in your left calf. Hold for 15-30 seconds, then switch sides.
This stretch promotes blood flow and helps prevent muscle tightness.
Conclusion
Incorporating these 5 simple standing stretches into your work routine is an excellent way to combat the negative effects of prolonged sitting and maintain your well-being throughout the day. Remember, these stretches are not only beneficial for your physical health but also for your mental clarity and productivity.
As a side note, if you’re looking for stretches to target specific back areas, check out this post for stretches to relieve upper back pain and this one for stretches to relieve lower back issues.
Take a few minutes during your workday to perform these standing stretches, allowing yourself a refreshing break and an opportunity to care for your body. Your mind and body will thank you, and you’ll feel more focused and ready to tackle your tasks with renewed energy.