7 Stretching Exercises for Office Syndrome You Can Do Anywhere

November 18, 2020

If you work in an office environment, chances are that you suffer from work-related disorders. You might think that physical labor is harder on the body, but a sedentary lifestyle can actually affect your health tremendously. Don’t worry though, we have 7 easy exercises that you can do at your desk to fight office syndrome.

Stretching Exercises Can Ease The Pain

The problem of sitting all day is obvious: You don’t move your body a lot and have to do the same repetitive motions for a long stretch of time. Besides, staring at a screen all day can also be hard on your neck and, especially, your eyes. Many office workers also suffer from lower back pain, carpal tunnel, obesity, and musculoskeletal disorders. Stress is also one of the main causes of office syndrome.

According to Mayo Clinic, an American non-profit academic medical centre, more than 4 hours of screen time can increase your risk of death by any cause by 50 percent and for cardiovascular disease even by 125 percent. This is a lot and shows you just how harmful working a desk job really is. 

However, there are of course a few things you can do to decrease these risks and easy office syndrome. Regular exercise and a healthy diet are one thing. Besides that, you should try to move your body at least once every hour. Your eyes also need some rest, so make sure you try to look out of the window once in a while. 

While sitting at your desk, you can also do some stretching exercises. They can help to stretch out your muscles and give your spine a little rest. Here are 7 exercises that you can do every day, to prevent office syndrome:

1. Upper Back Stretch

To stretch your muscles between the shoulder blades, traps, and shoulders, this stretch is highly beneficial. You can do it either seated or standing: Simply stretch the arms out straight and rotate your hands, so that the palms face away from each other. Now cross your arms, press the palms together, contract your abs, and round the back, reaching away as you relax your head. Make sure that you don’t collapse. Hold this stretch for 30 seconds to get the best results.

2. Spinal Twist

This one is especially good for you if you suffer from lower back pain. Start in a seated position, putting your feet flat on the earth. Now contract your abs and gently rotate your torso to the right side. You can put your hands on the armrest or next to your thighs to help deepen the stretch. Only twist as fas you comfortably can and make sure that your back is straight while keeping your hips square. Hold it for up to 30 seconds and do the same on your left side.

3. Neck Stretch

Holding a lot of tension in your neck can cause headaches and upper back pain, so make sure you stretch out your neck to prevent these symptoms of office syndrome. Stay seated in your chair, reach down and grab the side of your chair with your right hand. Now gently pull while tilting your head to the left. You should feel a stretch down the right side of your neck and shoulder. Hold this for 30 seconds, then move on to the right side.

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4. Shoulder Shrug

Your shoulder and neck are affected severely when sitting all day. Stress, the tension from typing, and hunching over make the trapezius and other muscles in your shoulders and neck tight with tension. Shrugs can help you to get the blood flowing through them again and releasing the tightness. You can do them while seated or standing by lifting your shoulders up towards your ears. Squeeze them as hard as you can, hold for 1 to 2 seconds and roll them back again as you relax down. Repeat this movement for 10 reps and then roll your shoulders forward.

5. Hamstring Stretch

When sitting all day, your legs also get pretty stiff, so it’s important to move them at least once every hour by walking around. But you can also do a hamstring stretch either on the floor or while sitting in your chair: Simply stretch your legs out straight in front of you, bend over with a straight back and try to reach your hands as far forward as you can. Make sure you keep your knees straight. Hold this stretch for at least 30 seconds.

6. Seated Hip Stretch

This is a very nice hip-opening exercise, that will feel especially great after a long day of sitting at your desk. You can even do it while you are seated: Simply cross your right ankle over your left knee and sit up nice and tall. Now gently lean forward, keeping the back straight and reaching your torso until you can feel the stretch in your hip and glute. Hold for 30 seconds, then do the same on the other side.

7. Chest Stretch

After spending a long time sitting hunched over at your desk, this stretch will help you get rid of all the tension you build up in your upper body. You can do it seated or standing, by taking your arms behind you and lace your fingers together, if possible. Now straighten your arms and gently lift your hands up a few inched until you can feel a stretch in your chest. Hold for 30 seconds. To deepen the stretch, you can also use a resistance band. And hold it overhead.

Besides stretching you should also try massage to prevent office syndrome. At RLAX we offer you a tailored massage that will help ease the symptoms. You can even order it to your workplace with RLAX at Work and treat your own employees with a massage. Besides, it is always a treat to get a nice massage. Book your appointment now and RLAX with after work.