Stretching in the office during the workday can provide us with the right amount of energy to have something extra in our work too. Furthermore, it is very good for the muscles, ligaments, and joints.
Working in the office may seem simple and convenient. However, mental and physical fatigue can accompany us most of the time. For this reason, it is necessary to find solutions to remain active and full of strength.
The lack of movement, a common evil of our time
Sitting for several hours at the desk in front of a computer and doing no physical activity causes cramps, tiredness, drowsiness. All these problems damage the body and affect our work.
To “awaken” the mind and reactivate the body, we can perform simple stretching exercises that do not require much effort. In this way, we keep the muscles and the brain oxygenated to continue our activities and maintain good health.
1. Stretching in the office for the back and arms
This exercise is ideal for stretching the cervical spine, arms, and shoulders. It also stabilizes posture and reduces pain in the lumbar area. To execute it follow this procedure:
- Sit on the edge of a chair, fold your hands and stretch your arms. Keep your back straight and look forward. Take a deep breath calmly.
- Separate your hands and lower your arms as if drawing a circle. Bring your hands back and hold the back of the chair.
- Now, stretch your arms and open your chest by arching your back. Hold this position for ten seconds.
2. Stretching in the office for the legs
Having good circulation is essential for humans, especially for those who remain in the same position for a long time.
Bending and touching the tips of the feet helps the circulation of blood in the legs. This will prevent varicose veins, cellulite, cramps and various pains. It also “refreshes” the mind and stabilizes the heart rate. To execute it follow this procedure:
- When seated: put the chair in a place where it is possible to stretch your legs completely. Keeping your back straight, bend forward and try to touch your toes. If you can’t do it right away, don’t worry, you’ll get there with the practice. The important thing is not to force the muscles too much. The purpose of stretching is to relax and stretch the muscle fibers, therefore, you should not immediately ask too much of your body.
- Stand up: stand upright with your legs together and try to touch your toes. If you can’t, make the “table” position. It consists of bending forward until the back assumes a position similar to a flat surface.
3. Stretching for the neck and shoulders
The neck and shoulders are areas of the body that tend to accumulate stress and fatigue. Stretching these areas you will loosen the tension and reduce many inconveniences.
To stretch the neck and shoulders, perform these movements:
- Look up, place your head back and then bring it forward. Alternate this movement four times. Now, turn your head left and right (always four times). Now you can rotate the head in a circular motion to the right and then to the left. Repeat all the movements five times, slowly and in a relaxed way.
- Raise your shoulders as much as possible and hold for five seconds. Bring them back down and move them back in circular motions. Repeat the circular movement also forward.
4. Lunges for the legs
Working for many hours is not good for the body. Our body is not designed to spend most of the day in that position. Therefore, it is useful to do exercises that allow you to stand up and use the muscles that are generally inactive. Perform the lunge exercise in this way:
- Stand up and put your hands on your hips. Step forward and release the weight on the front leg. The other leg should bend slightly by touching the floor. Hold for ten seconds and repeat the exercise by changing your leg.
Stretching is an excellent choice for easing tension and keeping you active. If you want, you can choose a time for each exercise. In this way, you will “reboot the system” and be ready to tackle work with new energy.