Sitting for too long can wreak havoc on our bodies. Most employees do not have much choice as their 9 to 5 jobs require them to sit on desks, and with their years of routine can begin to take a toll and affect overall health. Dedicated employees who sit for long periods and keep working without moving much may not know but are multiplying their health risks.
When employees sit for too long or are not sitting correctly, they can have severe repercussions with time. Over 70% of the UK professionals have knee pain, backache, and even RSI - repetitive strain injury.
Such employees need to take breaks and move. Simple yet effective stretches at desks daily can help. Sometimes, they are also known as “deskercise”. Let’s explore some of the easy, quick, and effective deskercises.
1. Chest Stretch
The first form of deskcercise can be performed either in a seated or a standing position. Since sitting for hours on a single desk can cause discomfort in our shoulders and chest therefore, you can perform this exercise following the below steps:
How to Perform?
Place your hands behind your back and interlace them. To feel the stretch in your chest, carefully lift your hands a few inches while keeping your arms straight. Stay in the same position for 10 to 30 seconds then relax.
2. Shoulder Shrug
Due to its simplicity, shoulder shrugs are a popular alternative for relieving any neck, shoulder, and upper back pain. This exercise can also be performed in a seated or standing position.
How to Perform?
Put your arms by your sides and stand with your feet shoulder-width apart. Knees should be slightly bent if you're standing. Keep your head straight and your chin up. Slowly raise your shoulders toward your ears as you inhale. As you exhale, lower your shoulders. Aim for three sets of 10 repetitions.
3. Upper Back Stretch
While the former deskercise, shoulder shrug can assist you in getting your circulation going, this upper back stretch exercise can contribute to working out the tension between your shoulder blades. It can also be performed in a seated or standing position.
How to Perform?
Stretch your arms in a way that your palms are away from one another while extending both hands. Gradually cross your arms and press your palms together. Tighten your abs and round your back as if you were bending over a ball. Reach away and let your head rest.
4. Spinal Twist
Another exercise on the list is a spinal twist which can only be performed seated. It must be done very slowly to ensure you do not overstretch. It is ideal for lower back tension from a day of sitting for hours.
How to Perform?
Sit comfortably in your office chair with your feet flat on the floor and shoulder-width apart. Utilize the chair's arm to intensify the stretch while gently rotating to the right while contracting your abdominal muscles. Follow the same procedure on the left side.
5. Tall Torso Stretch
When you hunch over laptop all day, it will undoubtedly cause pains and aches. Tall torso is one of the stretches that release that pain. It can be performed in either a seated or standing position.
How to Perform?
Inhale deeply as you lift your arms upward and lace your fingers together. After a few seconds in the same position, exhale as you lower your arms back to your sides. Do this stretch 8 to 10 times.
6. Mouse Pain Forearm Stretch
If your work requires you to type and use mouse all day long, it can build a lot of tension within your forearms. You can practice mouse pain forearm stretch to stop the repetitive strain injury.
How to Perform?
Stretch your right arm while keeping your palm upward. Pull your fingers back gently so they face the floor with your left hand. Make sure that you do not overstretch the muscle. Repeat with the opposite hand after holding for 10 to 30 seconds with gentle pressure.
7. Neck Stretch
It can be discomforting if you have built up tension in your neck these years. Usually, it is a headache that is commonly found among office workers. You can relieve neck tension with this exercise while sitting on your chair.
How to Perform?
Place your feet firmly on the floor when you sit. Gently tilt your head to the left while holding onto the right side of your seat with your right hand. You should feel a strain on the right side of your neck as you try to raise your seat. Repeat on the left side, holding this position for 10 to 30 seconds.
Final Word
Our body is affected by health benefits when we work for a longer time in the office. They include a cluster of conditions, including obesity, high blood sugar levels, increased blood pressure, excess body fat around the waist and unhealthy cholesterol levels. Experts suggest that stretching regularly can be very beneficial for employees.
The different forms of deskercises discussed above can assist employees in improving their posture, decreasing back pain, preventing injuries, and improving their range of motions. While stretching can help you beat and minimize the chances of unwanted aches and pains, using ergonomics office furniture can also play a big part in preventing health issues.
Chairs and desks that come with specific gear can assist in combating such physical issues in the long run. So, always buy them from a credible online store that sells best-in-class ergonomics office furniture.
