Quick Stretches You Can Do at your Desk

Be Active

Sitting behind your desk all day is bad for your health. Experts encourage us to stand and get up and move as much as possible throughout the day. However, for individuals who have arthritis or other joint problems, it can also be painful to stand in the same position for too long.

There are a lot of opportunities in our world today to sit. And the impact on my physical
health is not goodtook a toll. From weight gain, to knee pain, to , headaches, a sore neck, bad
posture, stiffness, and loss of strength, etc just to name a few. Sitting puts pressure on your lower back, as your neck comes forward and you are typically stationary. The typical office setting is not great for our posture.

Ideas to increase movement throughout the day

  • If you have the option to convert your workspace into a height-adjustable and functional
    desk, take it. This gives you the option of alternating between sitting and standing throughout the day.
  • Take short breaks to help manage any pain that may come with sitting or standing for
    too much. Set a timer if it helps you remember when to change that position.
  • Go on short walks throughout the day if possible. Walking is one of the best ways to
    break up a routine. Walk outside, or through the office if the weather is bad. Encourage your
    coworkers to have a walking meeting instead of sitting in a conference room.
  • If you are short on time, or you can’t walk get away from your desk, try some exercises at your desk. You want to flex, stretch, and target your core and back with strengthening exercises.

    o Deep Breathing
    o Biceps Stretch (combined with fist flings)
    o Stretch Tall
    o Anterior Deltoids (shoulders)
    o Mid-back Twist
    o Seated Cat/Cow
    o Dorsi Flexion (toe raises)
    o Sit-to-Stands
    o Plantar Flexion (heel raises)
    o Calf and soleus stretch (combined with shoulder rolls and shrugs)
    o Inner thigh
    o Balance: (Ankle sways, tree pose, side leans, twisting side to side)
    o Quadriceps
    o Ankle Point and Flex
    o Deep breath/Stretch Tall Combo

If you are interested in learning more about how you can increase your activity during the day or setting small, achievable goals that can help you live a healthier life, visit the livingwell.utah.gov website. The website offers free classes throughout the state.


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