On The Job Training: 8 Stretches To Do While At Work

Let's face it, the majority of us has had an encounter with that guy at work that no one likes...MR. STRESS! I find that stretching along with constant prayer is the best means for me when wanting to avoid a run-in with MR. STRESS. This helps relieve any tension/stress in both the body and mind that could arise throughout the day .

I'm constantly on my feet, lifting, and hunched over in awkward positions (due to the countless games of hide and seek and tag with my students...o' so fun). Basically, my body and muscles are in constant motion and in use all day, everyday. Thus, stretching while at work is starting to become quite routine for me. I like to stretch while on my lunch break and I often do it after praying to alleviate any "potential" stress.

Take a little time out of your day to stretch and pray. To get started check out eight great stretching exercises I found at exercise.about.com. They're great because they're simple and practical. Cheers to a stress free work week everyone!

Chest Stretch

Stretching the chest may be one of the best exercises you can do for your body, since most of us spend much of our time hunched forward. 

How: In a seated or standing position, hold a resistant band in a wide grip over the head. Take the arms back just a bit as you lower them down, stretching the chest. Hold for 10-30 seconds.  If you don't have a band bring your arms behind your back, with elbows straight. Interlock your fingers with palms facing up. Squeeze shoulder blades together and extend you arms reaching further behind yourself. Hold for 10-30 seconds. Avoid this move if you have shoulder problems.

Shoulder Shrugs

The shoulders and neck hold a lot of stress and tension from typing, scrunching, and lifting. Shoulder shrugs are a great way to relax the shoulders and get a little circulation going.

How: Seated or standing, lift the shoulders up towards the ears, squeezing them as hard as you can. Hold for 1-2 seconds and roll them back as you relax down. Repeat for 8-10 reps.

 

Spinal Twist

Sitting for prolonged periods of time can also affect the lower back, leaving it tight and achy. This stretch will help gently work out some of that tension.

How: In a seated position with the feet flat on the floor, contract the abs and gently twist the torso towards the right, using your hands to help deepen the stretch. Only twist as far as you comfortably can and keep the back straight while keeping the hips square. Hold for 10-30 seconds and repeat on the other side.

Forearm Stretch

You may not even realize how tight your forearms can get from typing until you stretch them out. This simple move helps stretch those muscles in the forearms and wrists.

How: Seated or standing, stretch the right arm out and turn the hand down so that the fingers point towards the floor. Use the left hand to gently pull the fingers towards you, feeling a stretch in the forearm. Hold for 10-30 seconds and repeat on the other hand.

Upper Back Stretch

The upper back can also become tense and tight from hunched shoulders. Shoulder rolls can help loosen you up.

How: Seated or standing, stretch the arms straight out and rotate the hands so that the palms face away from each other. Cross the arms so that the palms are pressed together, contract the abs and round the back, reaching away as you relax the head. Don't collapse but instead imagine you're curving up and over an imaginary ball. Hold for 10-30 seconds.

Torso Stretch

Even if you pay attention to your posture, you may find yourself sinking back into a hunched position, which can make your back ache. This simple move will stretch all the muscles in your back, sides and arms.

How: Seated or standing, lace the fingers together and stretch them up towards the ceiling. Take a deep breath as you stretch up as high as you can, then exhale and open the arms, sweeping them back down. Repeat for 8-10 reps.

 

Neck Stretch

Holding tension in the neck can lead to headaches and upper back tension as well. Many of us drop the head forward when working on the computer, which can put extra stress on the neck muscles. This stretch feels great on the neck and shoulders.

How: Sitting in your chair, reach down and grab the side of the chair with the right hand and gently pull while tilting your head to the left, feeling a stretch down the right side of the neck and shoulder. Hold for 10-30 seconds and repeat on the other side.

Hip Flexor Stretch

The lower body also gets tight from sitting too much, especially the front of the hips. When you sit, the glutes stretch while the hip flexors get tighter. Stretching this area several times a day can help reduce that tightness.
How: While standing, take the right leg back as though you're going to do a lunge. Squeeze the glutes as you bend the knees, lowering down until you feel a stretch in the front of the right hip. Hold for 10-30 seconds and repeat on the other side.

Information sourced from exercise.about.com ("Best Stretches for Office Workers" by Paige Waehner)