To keep your work day flowing, it’s important to take time for frequent breaks throughout your day. One of the best and most rejuvenating ways to rest during your work day is with a stretch break! Here are five great stretches that you can do while seated at your desk:
- Side Stretch
- Neck Rolls
- Forearm Stretch
- Figure-4 Stretch
- Back Bend
In the rest of this article, we’ll walk you though each stretch so you can do them confidently. So, pull up a chair and let’s get started!
5 Stretches To Do During The Work Day
Side Stretch
Sit tall in your chair, both feet planted on the ground. Extend your right hand up to the ceiling and rest your left hand on your left hip. Inhale, then exhale and lean to the left, reaching your hand toward the right side of your body. Inhale deeply and expand your ribs, then exhale and reach a little bit further. Inhale and sit up straight again, then repeat on the other side.
Neck Rolls
Sit up tall, then let your head fall forward, stretching the back of your neck. Slowly roll your head to the right, stretching through the left side of your neck and shoulder. Continue rolling your head to the back, being careful not to put too much pressure on your spine. Finally, slowly continue rolling to the left side, stretching through the right side of your neck and shoulder.
Repeat on the other side.
Forearm Stretch
Extend your right arm in front of your chest, palm facing away and fingertips pointing up toward the ceiling. Hold onto your right fingertips with your left hand and gently stretch your fingers back toward your body. Hold for five to ten seconds, then flip your hand over so your fingertips are pointing down. Stretch them back toward your body for five to ten seconds, then repeat on your left arm.
Figure-4 Stretch
Sit tall in your chair with both feet planted on the ground, then place your right ankle on your left thigh. Sit up as straight as possible, lengthening your lower spine. If this feels good, you can stay in this position for ten to thirty seconds. If you’d like a deeper stretch, gently lean forward over your legs, exhaling and lengthening your back. Hold for ten to thirty seconds, then switch sides.
Back Bend
Sit tall in your seat with your feet planted on the ground. Place your hands behind your head and put the weight of your head into your hands. Now, inhale, then exhale and arch your back over the back of your chair. Take another deep inhale, then exhale again and stretch a little further. Inhale and sit tall again. If you’d like, repeat one more time.
Try them anytime you need a quick breather during your day.