As most jobs are increasingly automated, more people spend time sitting behind desks, staring at computer screens, and sitting in uncomfortable conference chairs. It's easy to understand that many of us leave work with muscle tension and stiffness. Unfortunately, this muscle pain can lead to headaches, migraines, muscle injuries and lower back strain.
One way to relieve some of the stress and strain is with workplace stretching exercises. Performing a few workplace stretches doesn't mean you have to squeeze in complex yoga moves. Instead, there are a series of workplace stretches that are designed to loosen those stiff muscles without getting into a full workout mode. These exercises can be done in your office or cubicle, within just a few moments.
The key to success with workplace stretching is to take frequent, short breaks to perform the stretches. One suggestion is that you take a 5 minute break every hour. Here are some examples of simple stretches you can do in your office: Upper back stretch - Stand up, feet firmly planted at shoulder width apart. Lace fingers behind your back and slowly try to bring your elbows together. Don't try to force the movement or move to the point of strain. Slowly and gently make the movement.
Side to side head shrug - While standing, turn your head gently to your right shoulder and hold for a few seconds. Slowly return to front, and then gently turn to the left and hold.
Back twist - While standing, keep arms at side, gently rotate head and back to look behind you to the right. Allow your arms to move naturally with your body. Return to center. Gently rotate to the left. Hold for 10 seconds on each rotation. Ankle stretches - While sitting, extend your right leg in front and gently rotate your foot in a circular movement. Return leg to floor and rotate left foot and ankle.
These workplace stretches will help alleviate some of the tiredness and stiffness from muscles that have been forced into place for too long. A regular pattern of stretching, both at work and at home, will provide greater flexibility and strength to your muscles. There's no reason work has to become a pain in your neck - a few workplace stretching exercises will keep you moving pain-free.
