As many of us continue to work from home or work long hours in the office, we find ourselves spending more time sitting down at our desks. While you may love your job, the act of sitting down for long periods of time can negatively impact our physical and mental health. Most of us don’t have hours before or after work to properly work out to offset the effects of sitting down, which is why it’s so important to regularly stretch throughout the day. Take a look at some of our favorite exercises designed to keep you in shape and help muscles relieve tension – all of which you can do from your desk!
Hamstring Stretches
Strengthen your legs while sitting at your desk. Simply sit to the edge of your chair with your knees bent and feet on the floor. Gently extend your right leg out in front of you until it’s straight and parallel with the floor. Flex the floor and tighten your quad, feeling the stretch in your upper legs. Hold the pose for 10 seconds, release, and repeat with your other leg. Do the exercise five times on each leg.
Shoulder Raises
This exercise is great to practice when you feel tension rising up in your neck. Simply raise your shoulders up toward your ear, hold for 10 seconds, then relax. For an even larger stretch, do one shoulder at a time, then alternate five times each.
Back Twist
Get rid of any tension in your back by twisting it out! Sit comfortably and upright in your chair. Place your right arm behind your right hip. Twist to the right side and hold for 10 seconds. Focus on breathing and remember to keep the spine extended – avoid hunching over! Repeat on the other side.
Neck Rolls
If you sit with incorrect posture for long periods of time, neck strain can quickly become a serious issue. Sit up straight in your chair and gently lean your head forward. Rotate it around clockwise for 10 to 15 seconds, then switch to rotating counterclockwise. Be slow in these movements to feel the stretch.
Toe Taps
Simply tap your toes in an alternating pattern, such as tapping your left foot for 30 seconds or until failure, and then switching to your right. This can help you bring your heart rate up and flex the muscles in the lower half of your legs.
Take Walking Breaks
Although you can’t do this at your desk, it is a great one! Frequent walking breaks and the opportunity to get a breath of fresh air should be an integral part of everyone’s day. The next time you’re at your computer feeling fatigued, get up and walk into the break room or take a 10-minute stroll around the block. When you come back, you’ll have gotten some exercise and be refreshed upon returning to your desk.
Spend just a few minutes each day completing these exercises and stretches that you can do comfortably from your desk. These simple exercises can help you stretch your muscles and alleviate tension when you find yourself working at a desk.
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