Do you have a sedentary job? A whole day of sitting on your office chair is detrimental to your body, especially to your back and neck. Do you have a stiff and tight feeling in your muscles after a long day of working? Then it is about time to do some stretching exercises at the office.
1. Make circles with your arms
A stiff back can be relieved by making circles with your arms. Stand up straight and spread your arms. Then make circles with both your arms. This exercise helps to relieve the tension between the shoulders.
2. Stretch your upper back
The upper back has much to endure if you have a sedentary job. Stretch your arms, cross them and fold your palms together. Bend your head so that it lies between your arms, tighten your abdominal muscles and try stretching your arms even further. Hold this for about twenty seconds.
You can do these stretching exercises from your desk chair. Put your feet flat on the ground and tighten your abdominal muscles. Turn your back stretched to the left, hold this for ten seconds and repeat the exercise to the right. Repeat this exercise a couple of times.
4. Loosen up the legs
You will be seated in your desk chair for this exercise as well. Stretch your legs so that they are parallel to the floor. Bend and stretch your toes in this position. Repeat this five times, relax and do the exercise again.
5. Tense the hind legs and back muscles
Push your chair aside and stand about half a meter away from your desk. Place your feet together on shoulder width apart. Keep your legs stretched, bend forward with a straight back and let your hands come down on your desk while your backside leans backwards. You now feel the tension on your hind legs and on the long back muscles. Make sure that you perform this exercise with a straight back and not with a swayback. You make your back straight by slightly pulling in your navel.
6. Stretching the sides
Stand up and bring the left foot back and place it next to your right foot. You are now standing with the legs crossed. Extend your left arm and slowly bend your upper body to the left. Your hip is also directed to the left. Bend until you feel the tension and hold this position for a few seconds. Repeat this exercise with a stretch to the right side.
7. Stretching the hips
Remain seated and put your left knee on your right knee and bend slowly forward with a straight back. You are now supposed to feel the tension in your buttocks and hip muscle. Push your right knee with your hands to stretch even further,. Hold this for about twenty seconds and hereafter repeat the exercise with your right ankle and left knee.
Tip: purchase a fitness ball
It is better for your body to sit on a big fitness ball than on a desk chair. This because you have to sit straight on the ball so that you continuously have to use the muscles in your back, legs and buttocks.