Simple Office Stretches - Active Body Osteopathy

6 Simple Office Stretches

The body wasn’t designed to sit at a desk all day. Bad desk setups, poor posture and long periods of inactivity can lead to postural strain placing excessive stress on joints and muscles leaving you susceptible to back, neck and hand pain, headaches, eye strain and overuse injuries.

Below are 6 simple ways you can stretch at your desk from head to toe.

Neck Stretches

Upper trap stretch

Place one hand behind your back. If that is uncomfortable an alternative is to sit on the hand. Tilt your head away from the hand behind the back and gently pull your head towards the opposite side with the help of the other arm. You should feel a nice stretch down the side of your neck.

Hold for 30 seconds. Change sides and repeat on the other side.

Neck flexor stretch

Place your hands overlapping on your breastbone. Next, tilt your head upwards and away from the side you which to stretch until you feel a slight pull along the muscles at the front and side of the neck.

Hold for 30 seconds. Change sides and repeat on the other side.

Bruegger’s Postural Exercise

Bruegger’s Postural exercise is a great way to reverse that slouched posture we get sitting at our desks all day.

Stating position – Sit comfortably on a chair, keeping the back straight, chest up, head sitting over the shoulders. Position hands at your sides palms facing inwards as you inhale expanding the chest.

Ending position – As you exhale press your shoulders down as if carrying heavy bags. Open fingers wide and rotate through the upper arm so the shoulders open, pointing your thumbs to the wall behind you.

Release to neutral and repeat 2- 3 times.

Wrist and Forearm Stretch

Standing up, place both your hands on your desk with your fingertips pointing toward your body and your palms down. Your elbow pits should be pointed away from you.

Hold for 30 seconds.

If you want to intensify the stretch, lean backward while keeping your palms flat on the desk.

Spinal Twist

Keeping seated with your knees in line with one another, place your right hand on your left knee and twist your entire upper body to the left, looking behind your shoulder. You can grab the handles or back of the chair for a greater stretch.

Hold for 30 seconds, then twist back and repeat on the other side.

Seated Figure 4

Cross your right leg over your left quad and place your ankle just above your knee. Keep your back flat and your shoulders straight as you lean forward, bringing your chest as close to your legs as possible.

Hold for 30 seconds. Come up to neutral and switch sides.