Working From Home? Then, You Have to Try These 4 Desk-Friendly Stretches

If you work at a desk or computer all day, you’re likely familiar with the aches and pains associated with sedentary work. You might even experience sore muscles long after you clock out. Stretching can help. A review of stretching programs in workplaces found that stretching improved range of motion, posture, and provided stress relief, while also reducing aches and pains by up to 72 percent. Here are a few simple stretches you can do at your desk today.

Overhead Reach

Bye-bye shoulder and upper back pain! This stretch is a must-do if you work in front of a computer.

• Extend each arm overhead.
• Reach to the opposite side.
• Hold for 10 to 30 seconds.
• Repeat on the other side.

Torso Stretch

Also known as a trunk rotation, this seated stretch will loosen up tense core muscles.

• Keep your feet firmly on the ground, facing forward.
• Twist your upper body in the direction of the arm that’s resting on the back of your chair.
• Hold pose for 10 to 30 seconds.
• Repeat on the other side.

Hip and Knee Flexion Stretch

Sitting isn’t great for your body, including your knees and hips. Stretch them out with this routine:

• Hug one knee at a time, pulling it toward your chest.
• Hold the pose for 10 to 30 seconds.
• Alternate.

Neck Stretches

Stretching your neck is crucial to reducing tension you often feel after a long day sitting at your desk.

• Relax and lean your head forward.
• Slowly roll toward one side and hold for 10 seconds. Repeat on the other side.
• Relax again and lift your chin back to starting position.

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