9 Easy Stretches For When You’re Stuck At Your Desk All Day

Long ago (aka 2014), we at Brit HQ had a team-wide 5-minute stretching routine every day at 3 pm.

It forced us to pry our eyes from our computer screens, pull our butts out of our seats and get a refresh. As our team got bigger and busier, we let this crucial breather fall by the wayside.

But, in the spirit of resolutions, we’re bringing it back. Check out our deskerciseroutine below. All our stretches are quick, office-wear friendly and, best of all, not embarrassing.

Sitting stretchesrelease pent-up tension.

Torso Twist
Reps: 10 seconds for each side
Why: Releases tension in the upper body
How: Cross one leg over the other, then place your opposite elbow on your top thigh, right behind the knee.

Take a deep breath and sit up nice and tall. Then, slowly twist your back and look over your shoulder as you exhale. After 10 seconds, slowly come back to resting position and repeat on the other side.


Finger Lace And Raise
Time: 30 seconds for each position
Why: Helps prevent carpal tunnel syndrome
How: Plant your feet squarely on the ground and sit up straight in your chair. If your feet don’t touch, move to the edge of the chair until they do.

As you extend your arms in front of you, interlace your fingers and turn your hands so that the backs face you. Stop when your arms are fully extended and hold for 30 seconds. This stretch also releases tension from the shoulders.


Back Arch
Reps:15 seconds for 2 reps
Why: Releases tension in your back
How: Plant your feet on the ground hip-width apart. Rest your hands on the back of your hips, lengthen your spine, then slowly arch your back as you gently tilt your head back.

For some, tilting the head back is uncomfortable. If that’s you, do this stretch without the tilt. Hold for 15 seconds, then return to resting and repeat.


Standing stretches to get your blood moving.

Shoulder Roll
Reps: 3times in each direction
Why: Releases tension in your neck and back; increases range of motion
How: Plant your feet squarely on the ground with your feet hip-widthapart.

Keeping your arms relaxed, slowly roll your shoulders in a backwards circle threetimes. Repeat the same motion going forwards.


Shrug And Release
Reps: 5-seconds for 3 reps
Why: Releases tension in neck and shoulders
How: Shrug your shoulders straight up to your ears, then slowly bring them down again.


Upper Arm Stretch
Time: 15seconds for each arm
Why: Stretches the back of the upper arm and shoulder
How:Bring your right elbow behind your head, then carefully pull theelbow toward the leftwith your free hand.


Behind The Back Stretch
Time: 10 seconds for each arm
Why: Works shoulders and neck muscles
How:Place your arm behind your back, then gently pull it toward your opposite side with your free hand. Carefully tilt your head toward the opposite shoulder, then return your head to resting position.


Wrist Extensor Stretch
Reps: 20 seconds for 3 reps
Why: Helps prevent carpal tunnel syndrome
How: Reach your arm out with your palm facing out and down, then grab your fingers with your other hand. Gently pull your facing hand back toward your body as you keep your elbow locked. Then do the same stretch with your palm facing your body.


Prayer Palms Stretch
Reps:20 seconds for each position
Why: Helps prevent carpal tunnel syndrome
How: Bring your palms together just above your chin, then slowly moved them down to your chest as you press inward. After 20 seconds, slowly rotate your palms out and over until they face downward as you continue to push.

That’s it! Easy, huh? Happy stretching!


Read more: http://elitedaily.com/women/stretching-routine-to-do-at-your-desk/1360904/