Whether you work from home or are back in the office, you are likely experiencing the muscle fatigue that comes with working sit down jobs. Sitting for long periods of time without changing position, especially when hunched over, can result in strain to your neck, back, and shoulders over time. Combat muscle fatigue from sitting all day with our effective office stretches and exercises.
We have compiled a list of effective office stretches and sitting exercises that can alleviate muscle tension from working a sedentary job.
Lower Back Stretches
A spinal stretch is one of the most effective desk exercises to strengthen your lower back and core muscles without even leaving your seat.
To start, sit up straight with your feet touching the floor. Contracting the muscles in your core. Rotate your upper body to the right. You can elevate your chair workouts by placing your left hand on your chair’s armrest to deepen the stretch. Only twist as far as you can still maintain a straight back and square hips. Hold the position for 30 seconds to a minute, then repeat on the other side. Repeat the exercise 5 to 10 times on each side of the body to achieve the best results.
One of the best stretches for back pain, spinal stretches. It can undo what years of office work has done to the body.
Tight shoulders are a common problem faced by office workers. Typing places a lot of stress on the shoulders and neck. A simple shoulder shrug repetition can soothe some of this strain.
Before executing this part of your desk workouts, we recommend rolling your shoulders forward and back for 30 seconds to a minute to loosen and warm up the muscles.
Sit or stand up straight with your shoulders rolled back. Lift your shoulders up to your ears and hold for 1-2 seconds. Roll them back as you let them return to their original state. Repeat for 8 to 10 repetitions.
Upper back tension and headaches are both caused by unwanted neck tension. Practicing neck stretches can quickly relieve any built up strain on the neck muscles.
To stretch the neck muscles, gently pull your head to one side while tilting it in the direction it is being stretched. Hold for 10 to 30 seconds and repeat on the other side. Complete 5 to 10 reps on each side.
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