Are you stuck at a desk all day? We used to be able to say we only sat all day while at the office. Unfortunately, these days, that isn’t the case. With more and more people still working at home, we find that we are sitting outside of the office more than ever. However, that doesn’t mean we have to be stagnant in our movement.
When it comes to our activity level, we can always improve. You can perform these simple activities to add more steps and movement into your day. If you have a dog, you can add another walk into each day. When you are on the phone, stand up and try to walk around a little. If you find yourself watching a lot of television, turn commercial/episode breaks into a stretching session. However, if you still find yourself sitting too much, set an alarm for every 20-30 mins to just stand up. Repeat this as many times as you feel necessary. Here are 5 desk stretches to try right now:
- Seated Cat-Cow: You can perform this exercise several times using deep breathing as you hold. Arch and round your back as you breathe in and out to perform the movement. Hold each position for at least 1 minute.
- Seated Wrist Stretches: You will perform this exercise with both hands. One hand firmly pulls the other wrist back while holding in one direction, followed by the opposite direction. Your torso should be erect while your shoulders are back. Hold each position for at least 1 minute.
- Seated Lateral Lean: You start this exercise by leaning your torso in one direction in combination with a deep exhale. Arms should be lifted overhead with deep controlled breaths as you hold. Repeat 2-3 times and hold for 1 minute each direction.
- Seated Reach Stretch: Start by reaching your arms up towards the sky. Perform multiple times while you hold for 30 seconds to 1 minute.
- Seated/Elevated Pigeon: You will perform this exercise by bringing one leg up to rest upon the opposite knee. The knee that is elevated is at a 90 degree angle. Your torso should be erect while your shoulders are back.
Anyone who sites all day can complete these exercises from their desk, at their leisure. These can help with back pain, body cramps, anxiety, and muscle imbalances. As we spend more time sitting down, it is imperative to make time for movement throughout each day. This also includes stretching and mobility work by any means necessary.