If you work at a desk chances are you will have developed some unhelpful habits in the way you sit. Even if you are not desk based there may be some posture misalignments that could be having a detrimental effect on your body.

You can get an idea of the best place to start when it comes to posture on my previous blog what your posture says about you.

Below are some really easy and quick stretches that you can do at your desk to help alleviate some of the overworked tight muscles and help you to ensure you don’t get so far into the habit of poor posture that your body shape changes!

This is also a great opportunity to take 5 minutes break, take your eyes off your computer, to focus on your breathing and feel fresher and more energised.

6 easy desk stretches

 

1) Neck stretch

– Keeping your back straight and supported, both feet flat on the ground
– Take a deep breath
– Now tilt your left ear to your left shoulder
– Keep your shoulders at the same level
– Breathe deeply for 30 seconds giving your full attention to the stretching sensation
– Now gently bring your head back to middle
– Repeat on the right side

 

2) Side stretch

You can either do this sitting or standing, standing would be better to give you more of a stretch

– Take a deep breath
– Reach your left arm up towards the ceiling
– Stretch up until you feel the point of resistance and then hold it there
– Gently tuck your chin towards your chest to release compression on the back of the neck
– Breathe deeply for 30 seconds giving your full attention to the stretching sensation
– Gently lower your arm
– Repeat on the left side

 

3) Chest stretch

The chest gets so tight when on a computer during the day this is such a lovely way to release some of that tension.

– Seated with your back straight
– Take a deep breath
– Bring the palms of your hands behind you to the small of your lower back so that your palms are facing down on your lower back
– Then imagine you are trying to squeeze your shoulder blades together
– Gently tuck your chin towards your chest to release compression on the back of the neck
– Breathe deeply for 30 seconds giving your full attention to the stretching sensation
– Gently release your arms

 

4) Hip stretch

This is a great one for those tight hips we get sitting for long periods.

– Sit on the front end of your chair, and make sure you feel supported
– Relax your shoulders and upper back
– Take a deep breath
– Bring your left foot over your right knee
– Place your left hand on your left ankle, your right hand on your right thigh
– Your right foot is firmly on the ground, with the right knee bent at 90 degrees
– Lift your body up as though there is a thread from the top of your head to the ceiling
– Then bend forward from the hips keeping your back straight and chest lifted
– Move slowly and stop when you feel the stretch in your left hip and top of thigh
– Hold for 30 seconds
– Gently and slowly come back to your starting position and release your leg to repeat on the right side

 

5) Calf and hamstring stretch

You will likely have some tightness in the calves and hamstrings and this is a safe and effective way to release some of that tension.

– Sit on the front end of your chair, and make sure you feel supported
– Take a deep breath
– Extend your left leg out in front of you with the foot flat at first
– Your right leg is bent at 90 degrees with your right foot flat on the floor as a base of support
– Now take a deep breath in and lift your body up and as you exhale tilt your body forward from the hips
– Your hands placed on your right thigh for support
– Try to keep your back straight
– To increase the stretch lift your toes up towards you so that just your heel is on the ground
– Hold that stretch breathing deeply for 30 seconds
– Gently release and change side repeating the steps for the right leg stretch

 

6) Lower back stretch

This stretch is so simple and SO good. You can literally feel the tension roll off your back when you do this.

– Sit at the end of your chair, ensuring you feel supported
– With your knees bent 90 degrees and your feet flat on the ground hip width apart
– Take breath in and tuck your chin towards your chest
– Then as you exhale slowly roll down towards the floor
– Let your hands touch the floor and your head drop between your leg
– Stay here and hang loose, letting that tension from your spine through to your neck and shoulders release
– Keep your head totally relaxed with no tension on the back of the neck
– Breathe deeply for 30 seconds and feel the sensations of the stretch and release
– Very gently unroll being sure to keep your chin tucked down right to the end to protect your neck

 

Now take a deep breath and smile

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