Essential stretches for staying healthy while working a desk job
Does sitting at your desk all day have you worried about your health? Well, you can stop worrying now! Knowing a few stretching exercises can make a world of a difference. These stretches can be done throughout the day to keep your blood flowing and your body flexible. They will help mitigate any of the unhealthy symptoms that come with having a desk job.
Why sitting is bad for your health?
According to the Mayo Clinic, research shows that sitting for long periods of time can lead to things like obesity, high blood sugar, increased blood pressure, excess body fat around the waist, and abnormal cholesterol levels. It’s also linked to an increased risk of death from cardiovascular disease and cancer. But you’re not necessarily doomed to have these ailments just because you have a desk job. Taking the time to move around can combat the health risks associated with sitting for long periods of time. It’s recommended that you take a break from sitting every 30 minutes to an hour. You can set an alarm to go off during this time to remind you to get up and moving.
Getting rid of desk job stiffness
Once you’re up, try doing a few stretches or some yoga poses to keep your body flexible and your circulation pumping. Otherwise, working a desk job can wreak havoc on our bodies.
It can cause pain, strain, and stiffness to our necks, backs, hips, and legs. We’re going to show you how to prevent these unnecessary ailments and keep your body feeling fit.
Release tension in your neck
You can relieve tension in your neck by doing a few neck stretches. These can even be done while you’re in the office. Slowly nod your neck forward and back so that your chin touches your chest. Stay in this position for a few seconds before you nod your chin upward.
Move your neck all the way back until your head touches your back. Do this about five times. You can also twist your neck all the way to the left so you’re looking over your left shoulder. Hold this position for a few seconds before you do the same on your right side. Repeat five times. Another neck stretching exercise involves tilting your head back all the way and rolling it slowly from shoulder to shoulder. Hold the pose for a few seconds when you reach your shoulder. Repeat this exercise by tilting your head all the way forward. This should also be done in repetitions of five.
Loosening your hips
There are lots of yoga poses that are really great for loosening up our hips. One of these moves is known as the high crescent lunge. To perform this move, step forward and bend your front knee with the leg you are stepping with. As you bend your knee, keep the opposite leg straight with the heel raise off the floor. Your straight leg should be balanced on the ball of your foot.
The thigh on this leg should be parallel to the floor with your hips squared toward the front. Raise your arms into the air as you perform the lunge and hold the position for five breaths before you repeat on the opposite side. A variation of this move is the low lunge which just drops the straight leg all the way to the floor with your shin flat on the floor. Do your lunges at least five times on each leg.
Stretch out your legs
Try a standing quadriceps stretch to help prevent tightness in the legs. Stand up straight with your feet directly under your hips. Lift your right foot and bend your knee behind you. Grab your foot and pull your heel toward your glutes. Hold for 20 seconds and repeat on the other leg.
Stretch out your calf muscle with this next exercise. Stand about a foot or so from a wall. Face the wall with your feet hip-distance apart. Flex your foot and place the ball of it against the wall. Keep your heel on the ground and press it down and then lean forward. You can place your hands against the wall for balance and a deeper stretch. Hold this position for about 15 seconds, release and repeat, then switch legs. Repeat five times.