In our current day and age, it is of vital importance to take breaks from frequent seated positions to stretch and move our bodies. Many of us either work from home or at an office desk, contributing to increased vulnerability to our spine overtime. This can lead to musculoskeletal disorders as well as obesity, high blood pressure, and many chronic conditions (5).

When you have a break at work, try a few of these stretches below in order to reduce stress on your joints, prevent injury and stiffness, increase flexibility, and even develop strength overtime!

1) Hamstrings Stretch

• You can perform a hamstring stretch while sitting or standing by your desk.
• To perform sitting, put one leg straight in front of you with your heel on the floor and slowly lean forward reaching towards your toes as close as possible.
• Hold the position for 30 seconds and then return to start.
• Repeat on the other side.
• To perform standing, keep your knees straight and bend down to touch as close as possible towards your toes.
• Hold for 30 seconds and then return to the original position.
• Repeat as needed.

2) Hip Twists

• With your back flat on the ground, slightly bend your knees.
• Rotate your hips to the right while keeping your back flat on the floor, letting your leg lower touch the floor as well in the turn.
• Feel a mild stretch in your side and hips, hold, and then return to starting position.
• Repeat on both sides.

3) Single Leg Hip Rotation

• Stand with your feet shoulder width apart.
• Take one knee and lift up, then out to the side, then back to the ground.
• You should feel as if you are rotating your leg in a circle via your hip.
• Repeat on the other side for 5-10 repetitions

4) Bending Knee Stretch

• Lean yourself back in your chair and bring one knee up to your chest at a time and hold the stretch for a few seconds (5).
• Repeat on the other side.
• You can additionally perform this standing up or laying down.

5) Knee Flexion Stretch

• Stand with your feet planted on the ground.
• Keep your thighs pressed together throughout the exercise.
• Bring one leg up behind you, keeping the knee next to your other.
• Have your hand grab the ankle of the lifted leg from behind and place your heel against your bottom.
• Hold the stretch for 10-15 seconds and repeat on the other side.

If this seems overwhelming or you are simply ready for a life changing wellness program including STRESS MANAGEMENT, FITNESS, MASSAGE, STRETCHING and NUTRITION created by our professionals simply drop us a message on our contact us page, so we can be your personal coach and create an amazing plan that fits your body goals.

By Ashley Gresko

Blog Editing Consultant for Health Industry Designs

References

1) https://www.spineuniverse.com/wellness/ergonomics/workstation-ergonomics-take-break https://www.spineuniverse.com/wellness/ergonomics/workstation-ergonomics-take-break
2) https://www.spineuniverse.com/conditions/back-pain/back-pain-stretching-exercises
3) https://occup-med.biomedcentral.com/articles/10.1186/s12995-018-0220-y
4)https://www.researchgate.net/publication/245821667_The_Effects_of_Exercise_and_Rest_Breaks_on_Musculoskeletal_Discomfort_during_Computer_Tasks_An_Evidence-Based_Perspective
5) https://snacknation.com/blog/office-exercises/
6)https://www.inspiro.org.au/blog/8-super-easy-exercises-to-do-on-your-lunch-break

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