These Workplace Stretches Can Take the Tension Out of Your Workday

Taking care of your technology is vitally important, and that’s something that we as a managed service provider will always espouse, but the truth is that your technology is only as effective as the people using it. Therefore, you should make sure to take proper care of your team, too, and one way you can do this is by sharing these workplace stretches with them. The right stretches can improve physical health, which in turn improves other aspects of their lives—including their work.

Humans Aren’t Built to Handle the Desk Job

The human body can handle a lot of abuse, but sitting still is one thing that our bodies were not made for. The human species developed to move and be active, whether it’s hunting or moving from one place to the next. Nowadays, office workers spend at least eight hours of their day sedentary in front of their workstation. This kind of lifestyle is often associated with health risks, both physically and mentally.

People might not always have the opportunity to get away from their desks, but they do have time to move around a little bit in the form of workplace stretches. These can easily be practiced while at a desk.

Workplace Stretches for the Office Environment

Here are some of the basic stretches you can pull out when you get a little antsy in the office:

Chest Stretch

How often do you catch yourself slouching forward in your chair? This can put strain on your upper back. As long as you don’t have shoulder issues, you can use this simple stretch:

1. Sit straight up in your chair, and move your arms behind you. If possible, interlock your fingers.
2. Straighten out your arms and lift your hands until you feel the muscles in your chest resist.
3. Once you feel this pull, hold it anywhere from 10-to-30 seconds. Repeat five to ten times.

Upper Back Stretch

If you want to keep your upper back loose and blood flowing, then this stretch is right for you:

1. While standing or seated, extend your arms straight forward and rotate your arms so your palms face opposite directions. Cross your arms so your palms press together, or interlace your fingers.
2. Push your arms forward, curling your stomach and stretching out your back.
3. Hold this position anywhere from 10-to-30 seconds.

Spinal Twist

If you spend a lot of time seated, you’re sure to experience greater tension and soreness in your lower back. You can remedy this with the following stretch:

1. While seated, keep your feet flat on the floor and contract your stomach muscles to turn your torso, bracing your arms on the armrest or back of your seat to help deepen the stretch.
2. Twist as far as you comfortably are able, keeping your hips squarely forward and your back straight.
3. Repeat this five-to-10 times on each side, holding up to 30 seconds each time.

Torso Stretch

Over time, poor posture can catch up with your employees, leading to stress and tension. Mitigate these issues with the torso stretch, outlined below:

1. Interlace your fingers and extend your hands toward the ceiling, reaching as high up as you can. Take a deep breath in as you do so, and feel free to lean left and right to also stretch your sides.
2. Slowly exhale as you release your hands and allow your arms to return to your sides in a controlled, sweeping motion.
3. Repeat this process eight-to-10 times.

Neck Stretch

Are you someone who cranes their head while working? This might look like leaning your head forward and slouching while you work at your computer. This positioning can lead to headaches and tightness in the upper back, all of which can be relieved through a quick neck stretch.

1. Using your right hand, take hold of the side of your chair and pull, all the while tilting your head to the left. You should feel the stretch in the right side of your neck and shoulder.
2. To stretch the other side, do the reverse: holding the left side of your chair and tilting your head to the right.
3. Hold the stretch for 10-to-30 seconds, repeating five to ten times on each side.

Seated Hip Stretch

It’s natural that remaining seated for hours on end can lead to tightness, but with the right stretch, you can loosen up a bit. This seated hip stretch can help you reopen your hips. Just be careful about your knees, particularly if they are one of your bothersome bits.

1. While seated upright, cross the right ankle over your left knee. Lean forward while keeping your back straight until you feel the stretch in your right hip and glute.
2. For added depth to the stretch, push down on your right knee.
3. Hold for 10-to-30 seconds, alternating sides until you’ve repeated it five-to-10 times on each.

Wrist and Shoulder Release

The small hand and arm movements you make each and every day can be nightmarish for your joints. For help with relaxing these muscles, consider the following stretches for both your wrists and your shoulders.

Wrists:

1. Extend your hand, palm up.
2. With the other hand, pull down on your fingers until you feel the stretch.
3. Repeat as much as needed, alternating sides.

Shoulders:

1. Stretch your arms straight forward and interlace your fingers.
2. Turn your palms outward and stretch your arms upward.
3. Repeat as needed.

Lower Back Release

Have back problems? This stretch can help loosen you up a bit.

1. Position yourself so you are facing sideways in your chair, holding onto the back with the most convenient arm.
2. Carefully twist your body toward the back of the chair, reaching your free arm toward the opposite knee.
3. Repeat this stretch as needed, alternating sides.

A Healthy Team is a Productive Team

At the end of the day, it’s important that you encourage your team to do what they must in order to stay healthy, as your team’s productivity hinges on their ability to function properly. You can also make their lives easier with the right technology solutions. To learn more about what we can do for your business, reach out to us at 519-652-5664 today.

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