Stretches That You Can Do At The Desk

 

Shoulder and Arm Stretches you can do Sitting At Your Office Desk for energy

Video taken from the channel: Caroline Jordan


 

Deskercise Neck and Shoulder Stretches

Video taken from the channel: Mayo Clinic


 

5 Best Stretches You Can Do At Your Desk For Neck And Back Pain

Video taken from the channel: Tone and Tighten


 

Real Time Desk Exercises & Stretches Ask Doctor Jo

Video taken from the channel: AskDoctorJo


 

10 easy stretches you can do at your desk

Video taken from the channel: Chatelaine


 

Quick and Easy Stretches To Do While Sitting at Your Desk

Video taken from the channel: joetherapy


 

Stretches you can do at your desk

Video taken from the channel: Living Better


Sit up tall in your chair, or stand up. Stretch your arms overhead and interlock your fingers. Turn the palms to the ceiling as you lift your chin up, tilt your head back, and gaze up at the. To stretch the hamstrings, simply stand up out of your chair (step back about a foot or two) and lean forward, placing your forearms on the desk.

Once you are in this position, maintain a flat back as you straighten your knees and press your hip bones up toward the ceiling. You should feel a nice deep stretch in your hamstring muscles. This stretch is also known as the rhomboid upper or upper back stretch.

Clasp your hands in front of you and lower your head in line with your arms. Press forward and hold for 10 to. Stretch your arms in front of you, and cross your arms in front of your torso so the right arm is above the left.

Bend your elbows and snug right elbow into the inside of the left. Pull your shoulders down. Breathe and hold for 30 seconds before switching sides. When You’re Ready to Upgrade, Exercise at Your Desk. 1. Walk/Jog/Run in Place.

30–45 seconds. 3–5 times. This one is as simple as it sounds. Stand up from your chair and get to it.

Anyone can do 2. Push-Ups. Now, before you panic at the thought of getting on the floor in your office don’t!These are the best stretches to do while you’re sitting at your desk all day. In addition to five moves you can do each day at work, we explain why stretching is so important for anyone who sits at a desk all day. You can do easy desk stretches and be active at home!

Sitting down on a chair can be a real pain in the ass! Sitting for long hours pressurizes your spine, slumps down your shoulders, and misbalances your sitting posture; causing you to get exhausted quickly. So here is a se­quence of 11 sim­ple yoga poses that you can do at your desk at any point in the day. Re­mem­ber to breathe nor­mally through­out the stretches, and never hold your breath.

Neck stretches. Th­ese are great for re­liev­ing stiff­ness and ten­sion in. Ever felt that you’re getting a bit stiff sitting at your desk? I know I do. However, I’ve recently learned that there is something that you can do about it.

So if you want to avoid bad posture and dodgy hips there are several stretches that you can do when in the office. There is a very good rule to remember about office work or any time. Standing Quadriceps/Hip Flexor Stretch While standing, hold onto to your desk for support and put one foot up on a chair behind you.

Depending on your flexibility, you can place the foot on the seat, arm, or back of the chair. Make sure that the foot on the ground is pointed forward with the knee bend slightly.

List of related literature:

These fidgets involved leg lifts while sitting (extending each leg several times while at the desk) as well as arm upward stretches.

“Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being” by Michael Otto, Jasper A.J. Smits
from Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being
by Michael Otto, Jasper A.J. Smits
Oxford University Press, USA, 2011

In static stretching, a muscle is held in a In active stretching, you do the work.

“PE to 16” by Sally Fountain, Linda Goodwin
from PE to 16
by Sally Fountain, Linda Goodwin
Oxford University Press, 2002

Learn some simple relaxation exercises that you can do standing away from your desk, such as rotating your head, pulling your shoulders up and then dropping them, stretching your legs, doing lunges—stepping forward and bending both your front and then back leg.

“Surviving and Thriving in Postgraduate Research” by Ray Cooksey, Gael McDonald
from Surviving and Thriving in Postgraduate Research
by Ray Cooksey, Gael McDonald
Springer Singapore, 2019

Alternately, keep an elastic stretcher in your desk that you can use for both your arms and legs.

“Stress Management For Dummies” by Allen Elkin
from Stress Management For Dummies
by Allen Elkin
Wiley, 2013

Work slowly cephalad up the rectus femoris, while the client repeats the dorsiflexing movement, keeping the heel ‘glued’ to the table.

“Anatomy Trains E-Book: Myofascial Meridians for Manual Therapists and Movement Professionals” by Thomas W. Myers
from Anatomy Trains E-Book: Myofascial Meridians for Manual Therapists and Movement Professionals
by Thomas W. Myers
Elsevier Health Sciences, 2020

However, even sitting for long periods at a desk can lead to musculoskeletal injury.

“Introduction to Kinesiology: Studying Physical Activity” by Shirl J. Hoffman, Duane V. Knudson
from Introduction to Kinesiology: Studying Physical Activity
by Shirl J. Hoffman, Duane V. Knudson
Human Kinetics, Incorporated, 2018

This stretch can also be performed in a chair while using the arms to assist the stretch.

“Bending the Aging Curve: The Complete Exercise Guide for Older Adults” by Joseph F. Signorile
from Bending the Aging Curve: The Complete Exercise Guide for Older Adults
by Joseph F. Signorile
Human Kinetics, 2011

Doing this stretching exercise in a sitting position with the right leg up flat, bent 90 degree or less, on the couch surface and the left leg hanging down is a relaxing position.

“Stretching Anatomy” by Arnold G. Nelson, Jouko Kokkonen
from Stretching Anatomy
by Arnold G. Nelson, Jouko Kokkonen
Human Kinetics, 2020

Crisscross (exercise 5-8) advances the challenge of One-Leg Stretch by adding rotation of the torso while maintaining flexion of the spine.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

There is evidence that workstation exercises can reduce musculoskeletal discomfort for workers sitting in front of a computer.

“Pathology for the Physical Therapist Assistant E-Book” by Catherine C. Goodman, Kenda S. Fuller
from Pathology for the Physical Therapist Assistant E-Book
by Catherine C. Goodman, Kenda S. Fuller
Elsevier Health Sciences, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected].ru

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23 comments

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  • I’ve got a really tight SCM on the left side. It gets so tight it pulls my lower jaw out of proper alignment. Are there any SCM specific things I can do daily?

  • 1. Desk cat/cow: 10 reps
    2. Back arches: 10 reps
    3. Sidebend reach: 30 seconds each side
    4. T spine rotation: 10 reps

    Nice routine, thanks!

  • I really liked the stretches but I would really have appreciated it if you’d just gone ahead and done the 10 with us. It disrupts the (yoga) flow if you have to pause the video and then restart. Feels great after, though.

  • Desk job is so hard on the spine. And people are not good at taking breaks. My personal wicked treat is to drink a lot of water. That way, biology with MAKE you get on and walk to the bathroom. Then you can do your chin tuck and scapula pinch before sitting back down. Lol. At least that’s what I do. Awesome list of exercises

  • Thank you Joe! I have been looking for something like this:-) do you have an easy quick morning stretch routine? I am always slow moving around in the morning my joints aren’t what they used to be! Thank you:-)

  • This is so funny Jo! I am so glad I came across this. I love how you inserted the reference to Office Space in there…TPS reports. https://www.youtube.com/watch?v=Fy3rjQGc6lA

  • Came from your instagram. Great tutorial. Think it is something I can do at work. Something I want to see… maybe you’ve made a video on it but regarding shoulder impingement and how to work back to normal lifting…?? I recently got it and it is dragging me down…

  • Great video, Dr. Jo! Love the real-time stuff! I followed this one along with you, and the piriformis stretch towards the end was actually kind of amazing. More real time videos, please!

  • I have a messed up back with spinal injury and surgery. I work mostly seated and recently was diagnosed with exercise induced vasculitis in both legs because I got a job with more walking. Go figure I would end up with an injury from trying to move. My back is al ewwww says very tight and pained but I did these stretches and I am loose enough to finish my shift and I think I will be doing these every shift. Thank you

  • I mainly suffer from neck, shoulder blade area and hip pain for desk sitting. Any stretches for mainly neck & shoulder blade area?

  • oooh yeaahh I’m gonna need this one too!! The other day, I was at the office and suddenly thought about your previous video, took a look at the time and realized I had actually been exactly 3 hours straight in front of the computer. I decided to set a timer right then and there, as you suggested. I am noting these exercises, too! Thanks so much Jared!! Have a lovely weekend!!!

  • Buy a printable worksheet with the Desk Exercises & Stretches in this video here: https://www.askdoctorjo.com/desk-exercises-worksheet
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • Enjoyed warm-up dynamic stretching. Would like more exercise series, i.e. watching a movie,TV, on the phone, standing in line, working on flexible ankles. Learning jump rope, fast walking, or hula hoop, etc.

  • Awesome video. Can you come up with exercises that focus on lower back/ opening hips?
    I spend a considerable amount of time sitting down at the office. Feels funny when I work out

  • Hi Doctor. thank you for sharing your knowledge. please share exercises for lateral pelvic tilt issues, I would really appreciate it.

  • Do you have any exercises for TMJ that is causing neck pain? NOBODY understands my problem. I have a muscular imbalance do to sinus surgery in my maxillary sinus. I had a lot of bone and tissue loss.. TMJ issue does not show up in MRI. My problem occurs when my jaw is in motion especially rapid motion. I get horrific throbbing pain from the back of my neck to my ear.esp. during my sleep I have to make sure my neck is supported all night. I fight with my pillow. Can you advise. I live on advils as nobody can help me for 28 years now. TMJ specialist have given me night guard that only make my problem worse. I’m at the point now that I need to save my stomach and liver from all the Advil I take. THANK YOU!!!! PS I must add that you helped my rib issue a lot. As an added bonus I have a rib issue and it feel so much better after 6 months! GOD BLESS!!

  • Great video!! I will do these every day during my work day. I am considering purchasing a ball chair do you recommend one or other products that could help with posture issue with one of my discs being pinched in the low back area?

  • i don’t sit for too long since I don’t work but I do have left side pain since this chyropractor Dr. twisted my neck but doing this stretches do help relief pain, one question I been getting vertigo do you know why? by anychance do you have a tip on How to get ride if it? thank you

  • Hello Dr. Jo… How about tummy tuck exercises??? If u could show us… Mine is little extra padding and willing to tuck back in if u could kindly post a video??? Thanks…

  • I installed a app on my work PC that makes me take 1 minute brakes every 15 min. Just to make me conscious about my postures (you can adjust time if you want).

  • Wow. This is great. I can add the last three exercise in at my desk. I’m already doing the first two at my desk per my own PT’s instruction for my shoulder pain. Sitting at your desk all day doesn’t help but you do what you can. Woohoo more exercise at your desk!!

  • Does your neck or back hurt? Which one of these exercises did you find to be most effective for you? Leave me a comment below and thanks so much for watching!

  • Desk Neck comes from too much forward bending. You are lacking the counter stretches for this issue: 1) Turn your head to each side, lean the head backwards and 2) Lean your head to each side and lean the headbackwards.

    You do want to do the forward stretch (always work both sides), and make sure when you do the forward neck stretch, you tense your lower jaw/neck muscles, like you are trying to give yourself a double chin.

    30 seconds for everything with a straight back, per ush.