According to a study published by the Journal of the American Medical Association, one out of every four people sit at a desk for eight or more hours of the workday. This statistic is scary, considering how sitting can lead to a whole slew of dangerous health problems – and is even termed the newest version of “smoking”. Research has shown us time and time again that sitting for prolonged periods of time during the day without incorporating physical activity can lead to health issues like heart disease, diabetes, and even cancer.
How Much Movement Do You Need?
Obviously, sitting is a huge part of many people’s lives, and is something that needs to be taken into consideration in regards to physical activity. Guidelines are aiming for adults to get at least 150 minutes of moderate activity during each week (equaling 30 minutes a day, 5 days a week) This is even more important if you’re stuck sitting at a desk most of the week. This can be any kind of movement though, so don’t feel discouraged if you don’t have the time some weeks to fit in a legitimate workout; taking a conference call outside while you’re on a walk, delivering messages to coworkers instead of emailing them, and taking breaks every hour or so to get some laps in around the office are all beneficial ways that you can add movement into your day and counteract the negative effects of sitting.
What about the days though, when you actually are pinned to your desk? Hopefully, those days are few and far between…. but, however, they can happen, and you still need to find ways to stay active. Thankfully, that’s where desk stretches can come into play. Let’s take a look at five stretches you can do at your desk to maintain flexibility, improve health, and decrease joint pain!
Desk Stretches
Figure 4 Stretch
This stretch targets lower back, glutes, and hips. Begin in a seated position, keeping your right foot flat on the ground while bringing your left foot up and crossing it over your right knee. Your left ankle should be resting on the top of your right thigh. From here, maintain a straight back, and slowly lean forward until you feel the stretch in your hips and lower back. Hold for 30 seconds, then switch to the opposite side.
Chest Stretch
This stretch targets the pectoral muscles. From a seated position, clasp your hands together behind your back. From here, press your chest forward, keeping your chin raised and your shoulders down and back. Hold for 30 seconds.
Torso Rotation
This stretch targets your torso, also known as your trunk. Begin in a seated position, with feet flat on floor and back straight. From here, place one hand behind you on the back of your chair, then slowly rotate your upper body in the same direction. Hold for 30 seconds, then slowly come back to the front and repeat on the other side.
Shoulder Stretch
This stretch targets your shoulders, also known as your deltoids. From a seated position, straighten your right arm and bring it across your body, holding your elbow with your left hand to stretch it across your chest. Hold for 30 seconds, then switch arms and repeat on the opposite side.
Tricep Stretch
This stretch targets your triceps. Begin in a seated position, and bring your right arm straight up over your head. From here, bend your right arm at the elbow and bring your right hand down behind your head. Using your left arm, pull on your right elbow gently to increase the stretch down the back of your right arm. Hold for 30 seconds, then switch arms and repeat on the opposite side.
Granted, all of these exercises are from a seated position – but you can do them standing as well, if you’ve got the space! You can also stretch your quads, neck, and even your hip flexors if they’re getting tight while you’re working. Just set aside a few minutes to incorporate some mobility into your day, and you’ll be well on your way to combating illness and giving yourself a mental boost at the same time!
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