Research shows that a sedentary lifestyle can be harmful to a person’s overall health. Unfortunately, with many people sitting behind a desk for eight hours a day, the risk of cardiovascular disease, varicose veins, obesity, type 2 diabetes or back problems is increased. That is why it’s important to incorporate some stretching or light exercise during the workday.
Exercise Tips While Sitting at Work
Stretching exercises at your desk can boost energy levels, improve mood and offer upper and lower back pain relief. Here are some tips to help develop a deskercise routine and make each day a little healthier.
The Posture Perfecter:
Neck and back problems can occur more quickly due to bad posture, so be sure to sit properly in your chair and avoid slouching. Adjust the chair height to make sure your feet, hips, and arms are at 90-degree angles to the floor.
Stretch your neck by gently lowering your right ear to your right shoulder, holding in place for 5 seconds. Repeat to the opposite side. With each stretch, you may find yourself more flexible, but don’t go further than what is comfortable.
The Leaning Tower:
Stretch your arms and your upper body by reaching your hands above your head, stretching toward the ceiling. Lean at the waist in this position, first to the right side, then the left. Try to keep your shoulders from rising to your ears in order to protect your muscles from tensing up.
The Pencil Pinch:
Roll your shoulders back until the shoulder blades are pinched together and pretend you’re holding a pencil between the scapulas. Hold for 5 seconds, release and repeat.
The Spine Rotator:
Use your chair to stretch! Sit upright with both hands on the right side of the chair. Gently rotate your shoulders to the right until your spine is twisting slightly. Release your hands and repeat on the left side.
The Last Man Standing:
Be sure to stand up and walk around for a couple of minutes every hour. This gives the body a break from sitting and increases blood flow.
Don’t be embarrassed to work out a little at your desk. Stretching throughout the workday can offer some lower and upper back pain relief while ensuring that you live a more active lifestyle.