Standing or sitting for long periods of time can take a toll on your muscles. To prevent or reduce stiffness and pain, try these simple office stretches throughout the day. By performing these stretches several times throughout the day it will help to keep your muscles from feeling sore and tight.
Follow These Steps
Stretch your neck
Stand or sit up straight in your chair.
Drop your right ear toward your right shoulder so you feel a mild stretch on the left side of your neck.
Relax and let your left shoulder drop, then reach your left hand towards the floor.
Hold for 30 seconds, and repeat on left side.
Tuck your chin to your chest
Drop your head down and tuck in your chin.
Slowly turn your chin toward your left shoulder, and then slowly turn toward your right shoulder.
Repeat this move up to 10 times.
Stretch your shoulder
Start by stretching the back of your shoulder:
Place one hand under your elbow.
Lift your elbow and stretch it across your chest. Don't rotate your body as you stretch.
Hold the stretch for 30 seconds. You'll feel tension in the back of your shoulder.
Relax and slowly return to the starting position.
Repeat the stretch with the other arm.
Stretch your feet
Sit comfortably in your chair and place your right ankle on your left knee.
Slowly circle your right foot clockwise 20 times, then counterclockwise 20 times.
Repeat with the left foot.
Trace the capital letters of the alphabet with your toes. Repeat on the other side.
Stretch your back and chest
To stretch the muscles of your chest:
Place your hands behind your head.
Squeeze your shoulder blades together, bringing your elbows back as far as possible.
Hold the stretch for 30 seconds.
Relax and slowly return to the starting position.
Repeat.
Lower back stretch
To stretch your lower back:
Sit forward in your chair.
Bring one of your knees toward your chest. Use your hands to grab the back of your thigh and gently pull it toward you. Keep your back straight, being careful not to lean forward.
Hold the stretch for 30 seconds. You'll feel tension in your lower back and the upper part of your buttock.
Relax and slowly return to the starting position.
Repeat the stretch with the other leg.
Stretch your forearm and hand
Extend your right arm out in front of you with your palm facing forward and your fingers pointed to the ceiling.
Use your left hand to stretch your right hand’s fingers and palm back toward you as far as they will comfortably go.
Hold that position for 30 seconds, rest, and repeat on your left hand.
Takeout a few moments each day to stretch your body out so you can continue working comfortably.
Follow These Steps
Stretch your neck
Stand or sit up straight in your chair.
Drop your right ear toward your right shoulder so you feel a mild stretch on the left side of your neck.
Relax and let your left shoulder drop, then reach your left hand towards the floor.
Hold for 30 seconds, and repeat on left side.
Tuck your chin to your chest
Drop your head down and tuck in your chin.
Slowly turn your chin toward your left shoulder, and then slowly turn toward your right shoulder.
Repeat this move up to 10 times.
Stretch your shoulder
Start by stretching the back of your shoulder:
Place one hand under your elbow.
Lift your elbow and stretch it across your chest. Don't rotate your body as you stretch.
Hold the stretch for 30 seconds. You'll feel tension in the back of your shoulder.
Relax and slowly return to the starting position.
Repeat the stretch with the other arm.
Stretch your feet
Sit comfortably in your chair and place your right ankle on your left knee.
Slowly circle your right foot clockwise 20 times, then counterclockwise 20 times.
Repeat with the left foot.
Trace the capital letters of the alphabet with your toes. Repeat on the other side.
Stretch your back and chest
To stretch the muscles of your chest:
Place your hands behind your head.
Squeeze your shoulder blades together, bringing your elbows back as far as possible.
Hold the stretch for 30 seconds.
Relax and slowly return to the starting position.
Repeat.
Lower back stretch
To stretch your lower back:
Sit forward in your chair.
Bring one of your knees toward your chest. Use your hands to grab the back of your thigh and gently pull it toward you. Keep your back straight, being careful not to lean forward.
Hold the stretch for 30 seconds. You'll feel tension in your lower back and the upper part of your buttock.
Relax and slowly return to the starting position.
Repeat the stretch with the other leg.
Stretch your forearm and hand
Extend your right arm out in front of you with your palm facing forward and your fingers pointed to the ceiling.
Use your left hand to stretch your right hand’s fingers and palm back toward you as far as they will comfortably go.
Hold that position for 30 seconds, rest, and repeat on your left hand.
Takeout a few moments each day to stretch your body out so you can continue working comfortably.
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