The work from home culture is flourishing these days. Due to the coronavirus outbreak, companies have gifted their employees with work from home.
The new trend sounds interesting and has several advantages. However, sitting in front of the PC or laptop continuously can be exasperating sometimes. Sitting for long hours on your desk can be dangerous to your health as well.
It is suggested that muscle movement is necessary after every thirty minutes. With work from home, it has become more difficult to bring yourself to stand up and work out. This lack of activity will not only affect your health but can impact work performance as well.
Here are 5 effective desk-based stretches:
Lower Spine Stretch:
- With your feet flat on the floor and your armrests low down, sit firmly on your chair making sure your sitting bones are in contact with the seat.
- Place your right hand on the armrest and reach your left hand up above your head, bending your spine slightly to the right.
- Hold this position for 30 seconds making sure you breathe into the stretch.
- Repeat on each side three times.
The One Arm Hug:
- Take one arm across your body and place it on the back of your opposite shoulder.
- To get a deeper stretch, use your other arm to push back on the elbow.
- You should feel this stretch on the outside of your arm and shoulder.
- Hold for 30 seconds, repeat 2-3 times each arm.
Reach for the Sky:
- To stretch your back, interlock both hands above your head, palms facing the ceiling.
- Sit straight up, then push your palms upward and elongate your spine.
- You should feel a nice stretch in your back.
- Make sure to keep your shoulders loose and relaxed.
- Hold for 10 seconds, repeat 5 times.
Hamstring Reach:
- Sit close to the edge of your chair with your feet flat on the floor.
- Sliding your right leg out with your heel to the ground, keep your knee straight and flex your toes up towards your shin.
- Start to slowly reach forward towards your toes keeping your back and spine straight.
- Hold this position for 30 seconds and repeat three times.
- Repeat with your left leg.
Seated Spine Twist:
- Cross one leg over the other
- Then, twist your body toward the leg that is on top.
- You can use the arm of the chair to push yourself into a deeper twist if need be.
- Hold for 30 seconds, repeat 3 times each side.
