Desk Stretches That Will Change Your Life

Or at the very least, make you feel 10 years younger.

Believe it or not, construction workers and athletes are not the only professionals putting a lot of stress on their bodies. In fact, if you work an office job, you are also putting a large amount of stress on your body, especially if you are sitting in the same position for a long period of time.

The Downside of Sitting Too Long

There is no hard and fast answer to the question of how many hours of sitting is unhealthy. It varies from person and person and involves other factors such as activity level and how often a person exercises.

The thresholds of how long you sit versus risk of developing health conditions are:

• Low risk: Sitting for less than 4 hours per day.
• Medium risk: Sitting for 4–8 hours per day.
• High risk: Sitting for 8–11 hours per day.
• Very high risk: Sitting for more than 11 hours per day.

Not sure how long you typically sit for? Take this quiz to help figure it out.

These conditions include:

•    Discomfort in the areas of the body that help support you such as neck, shoulders, lower limbs, lower back, buttocks (yes, you can giggle) and thighs.
•     Slower metabolism
•     Changes to blood flow
•     Hypertension
•     Muscoskeletal diseases

Along with all of these issues, there also can be a large mental impact associated with sitting at your desk all day. Sitting all day can lead to an increased risk of anxiety, depression, and changes to cognition.

Why Stretching During the Workday is a Game-Changer

Now that we’ve scared you, let us tell you the good news. Regular stretching breaks can combat the damage of your desk-bound lifestyle. Stretching improves blood flow, boosts your energy, and helps you stay more alert (kind of like a strong cup of Death Wish Coffee). Plus, it relieves muscle tension and enhances flexibility, making you feel stronger and sharper.

5 Easy Desk Stretches to Reboot Your Body and Brain

Next time you feel sluggish, try these simple stretches — no yoga mat required:

1. Seated Spinal Twist

   How to do it: Sit tall in your chair, place your right hand on the back of your chair, and twist your torso to the right. Hold for 15 seconds, then switch sides.
   Benefits: Relieves tension in your lower back and boosts spinal mobility.
2. Chest Opener Stretch
   How to do it: Clasp your hands behind your back, straighten your arms, and gently lift your chest while pulling your shoulder blades together. Hold for 20 seconds.
   Benefits: Reverses the hunch from hours of typing and opens your chest.
3. Seated Hamstring Stretch
   How to do it: Extend one leg straight in front of you, flex your foot, and hinge forward from your hips. Hold for 20 seconds, then switch sides.
   Benefits: Loosens tight hamstrings and improves flexibility.
4. Neck Release Stretch
   How to do it: Drop your right ear toward your right shoulder and hold for 15 seconds. Repeat on the left side.
   Benefits: Relieves neck tension from staring at your screen.
5. Wrist and Finger Stretch
   How to do it: Extend one arm straight out with your palm facing up. Use your other hand to gently pull your fingers back. Hold for 15 seconds, then switch sides.
   Benefits: Eases tension in your wrists and forearms after endless typing.
6. Overhead Stretch:

How to do it: Extend your right hand overhead and reach to your left. Hold it for 15 seconds, then repeat on the left side.

Benefits: Eases tension in back and through neck.

Other Ways To Move:

All these stretches are extremely beneficial, but they aren’t the only thing that can help get you moving and lower your risk of health conditions.

According to the Harvard School of Public Health, physical activity, even for a short period of time, can improve your mood and provide health benefits.

If you are able, activities during work that have health benefits include:

·      Standing while on the phone or eating lunch

·      Going on a quick walk during lunch or break

·      Getting up from your seat every hour and walking around the office (especially to refill your coffee)

Want to maximize these stretching and activity breaks? Pair them with a bold brew for an extra boost. The caffeine kick can sharpen your focus, giving you the energy to power through that afternoon slump. Plus, taking a mindful coffee break alongside your stretches gives you a mental reset so you can tackle your tasks with fresh energy.

So, the next time your back aches or your brain feels sluggish, take five minutes to stretch it out. Your body will thank you.

Photo Credit: Christin Hume via Unsplash