If you spend most of your day sitting at a desk, here’s a self-care tip tailored specifically for you:
Incorporate “Desk Stretches” Every Hour
Why It Works: Sitting for long periods can cause muscle stiffness, poor posture, reduced circulation, and fatigue. Regular desk stretches help to:
- Relieve muscle tension, especially in the neck, shoulders, back, and hips.
- Improve blood flow, which can enhance focus and energy levels.
- Prevent discomfort or pain from prolonged sitting, such as lower back pain or wrist strain.
- Boost mood by breaking the monotony and allowing a mental reset.
How to Do It: Here are a few simple stretches you can do right at your desk:
- Neck Stretch:
- Sit up straight and slowly tilt your head to the right, bringing your ear towards your shoulder.
- Hold for 15-30 seconds, feeling a stretch along the left side of your neck.
- Repeat on the opposite side.
- Seated Forward Fold:
- Sit with your feet flat on the floor.
- Slowly bend forward from your hips, letting your chest come towards your thighs and your head hang down.
- Reach your hands toward the floor or your ankles, and hold for 20-30 seconds.
- Feel the stretch in your lower back and release any tension.
- Chest Opener:
- Sit upright and interlace your fingers behind your back.
- Straighten your arms, gently squeezing your shoulder blades together.
- Lift your chest and hold for 15-20 seconds to stretch your chest and shoulders, counteracting the forward hunch from typing or reading.
- Seated Spinal Twist:
- Sit up tall and place your right hand on the back of your chair.
- Slowly twist your torso to the right, using your left hand on your thigh for support.
- Hold for 15-20 seconds, feeling a gentle stretch in your spine.
- Repeat on the opposite side.
- Ankle Circles:
- While sitting, lift one foot off the ground and rotate your ankle in a circular motion 10 times clockwise, then 10 times counterclockwise.
- Repeat with the other ankle to improve circulation and reduce stiffness.
When to Do It:
- Set a reminder to do these stretches every hour, or at least every two hours.
- Incorporate them into short breaks, like when you’re waiting for a file to download or during a phone call.
Bonus Tip: Consider using a standing desk or taking short, 1-2 minute walks around your workspace to further break up long periods of sitting.