Is your chair ruining your body? Try these desk stretches to ease pains and aches


New Delhi: Having a desk job, as it turns out, can be quite harmful to your body. Research has shown that prolonged sitting can lead to a number of health issues – such as work-related musculoskeletal problems, raised blood pressure, high blood sugar and cholesterol levels, excess body fat especially around the waist, etc. Overall, too much sitting can increase the risk of premature death from cardiovascular disease and cancer. But there are a few stretches for sitting all day that can help you stay fit and healthy.

An analysis of studies has shown that individuals who sat for more than eight hours a day with no physical activity had the same risk of dying posed by obesity and smoking. Doing some simple stretches along with making sensible adjustments to your work environment can significantly go a long way in preventing or easing desk job-related health problems.

Best stretching exercises for desk workers

Triceps stretches

Triceps exercises can help prevent tight muscles, boost circulation and loosen connective tissue. What’s more, you can do it at your desk without any equipment. Triceps exercises can help lengthen muscles, improve flexibility as well as increase range of motion.

To do this exercise:

  • Raise your hands and bend it, ensuring that your hand reaches toward the opposite side.
  • Pull the elbow toward your head using your other hand.
  • Hold on this position for about 10-30 seconds.
  • Repeat on the other side.

Upper body and arm stretch

Remember, doing a few arm stretches can do more than preventing and treating tendonitis and carpal tunnel syndrome. It will also help improve posture, reduce neck pain and back pain.

  • Just clasp your hands together above your head with your palms facing upward.
  • Now, push your arms up and stretch upward.
  • Hold on to this pose for 10-30 seconds.
  • Repeat 5 times.

Hip and knee flexion stretch

This can help relieve hip and knee pain. It will also improve your mobility. To do this exercise:

  • Just hug one knee at a time into your chest.
  • Hold the pose for 10 to 30 seconds.
  • Repeat with the other knee.

Neck stretches

Doing some neck stretches can have an immediate effect on your body and mind by reducing stress levels and helping you to relax. To do neck stretches:

  • Try to relax and lean your head forward.
  • Gently roll toward one side, holding for about 10 seconds.
  • Repeat on the other side.
  • Relax again before lifting your chin back and returning to the starting point.
  • You may do this 3 times for each direction.

Adding a few stretches to your workday can benefit your physical and mental health, perhaps, to a large extent.

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