Buzz
Sitting in front of a computer for long hours each day can wreak havoc on your body. The sedentary lifestyle, along with slouching and an uncomfortable chair, can result in back pain, headaches, and tension and stiffness in the back, neck, and shoulders of most office workers. If you find yourself in this situation, consider practicing our stretching exercises.
Stretching exercises often provide numerous benefits. They not only help increase your flexibility but can also improve your posture, reduce body tension and soreness... Studies suggest that regular stretching can help alleviate neck and shoulder pain. Taking frequent breaks to stand up and stretch can enhance productivity in the office.
Preparation Before Starting
Commence the workout session
1. Chest Stretch
This exercise could be deemed as one of the finest routines you could engage in for your physique, considering most of us spend a considerable amount of time facing computer screens. Prolonged adoption of such posture may lead to a hunched back condition.
For this exercise, you may employ a towel and pull it over your head, pushing your chest forward. If you don't have a towel, fret not. Simply interlace your fingers together or extend your arms straight out to the sides. You can also find a support and place both hands behind your back, gently pressing until you feel the stretch in your chest.
Execution Procedure
2. Shoulder Tension Release
Shoulders and neck endure significant strain from daily keyboard typing. In reality, most of us exert immense pressure on our shoulders without even realizing it. To improve blood circulation around the shoulders, simply shrug your shoulders after typing or working in front of a computer for extended periods. This can greatly aid in alleviating any discomfort in this area.
Execution Procedure
3. Upper Back Stretch
While shoulder shrugs aid in promoting blood circulation, this upper back stretch will elongate all the muscles between the shoulder blades.
Execution Procedure
4. Spine Twist
Sitting for extended periods can also impact the lower back, causing it to become tense and painful. This twisting motion will gently address some of the tension in the spinal area. However, be mindful not to overdo it; you only need to rotate slightly to feel the muscle stretch in this area.
Execution Procedure
5. Arm Stretch
Sometimes we may not even realize how fatigued our arms can become from typing until you stretch them out. This simple movement helps stretch the muscles in the forearm and wrist.
Execution Procedure
6. Neck Stretch
The constant tension in the neck can also lead to headaches and upper back strain. Many individuals consistently tilt their heads forward when working on a computer, which can strain the neck muscles. Your head can weigh up to 5kg or more. So, imagine how much strain is placed on your neck every day.
Execution Procedure
7. Hip Flexor Stretch
The lower body also tightens up from excessive sitting, especially the front of the hips. When you sit, the muscles stretch while the distance from the hip to the thigh shortens, causing muscle fatigue. Performing this exercise multiple times throughout the day can help alleviate that muscle fatigue and help you stand up, get out of your chair, which brings many other positive benefits.
Execution Procedure
8. Inner Thigh Stretch
This is an excellent stretching exercise for the inner thighs, hips, and groin, helping you truly reduce tension and stress in the lower part of the body.
Execution Procedure
Whether you're a regular exerciser or an experienced athlete, if your job requires you to sit for long periods, incorporating 5-10 minutes of stretching at various times throughout the day is still necessary. It can help increase range of motion, improve posture, and relax the mind.
Posted by: Nguyễn Tuấn Anh
Keywords: 8 Office Stretching Exercises
