Many office environments create a sedentary lifestyle. Traditional desks are designed for employees to sit while they work. If you work in an office, you’ve probably heard that sitting all day isn’t good for you. Sit/stand desks and untraditional seating are great for encouraging movement throughout the day. However, replacing office furniture isn’t always an option. Mayo Clinic suggests that any extra movement you engage in throughout the day can make a difference. A simple way to incorporate movement into your workday is to learn office stretches. You can do a few at a time whenever you need a small break. Some stretches don’t even require you to stand up. Below, we’ve compiled 8 stretches you can do in your office. Incorporate these into your daily schedule to shake up your work day.

Shoulder

• - Outstretch one arm straight in front of you at shoulder height.
• - Pull your arm across your body by placing your opposite hand just above -your elbow.
• - Repeat on other side.

Triceps

• - Bend your arm and place your elbow close to the back of your head.
• - Use your opposite hand to pull your elbow as far behind your head as possible.
• - Repeat on the other side.

Back Leg Kick

• - Stand up.
• - Put your hands on your hips.
• - Place your weight on one leg.
• - Kick the opposite leg behind you, making sure your knee is straight.
• - Repeat on the other side.

Quad

• - Stand up.
• - Place your weight on one leg.
• - Bend the opposite knee, lifting the bottom of your foot towards your lower back.
• - Use the hand closest to your bent leg to pull your foot as close to your lower back as possible.
• - Repeat on the other side.

Hip

• - Sit on the edge of your chair and lean back.
• - Bring your knee up to your chest.
• - Hug your knee, pressing it into your chest.
• - Repeat on the other side.

Calf

• - Stand facing an empty wall
• - Place one foot behind the other, hip width apart.
• - Use your front foot to press your toes against the bottom of the wall.
• - Hold for 10-15 seconds and repeat on the other side.

Shoulder Blade

• - Stand or sit up straight in your chair.
• - Press your shoulder blades together.
• - Press and release as many times as you need to melt away shoulder tension.

Neck

• - Roll your head clock wise and counter clockwise.
• - Look left and look right.
• - Look at the ceiling and look at the floor.
• - Repeat as many times as needed.

We hope these stretches help you reduce pain, increase blood flow and work productivity. Start 2019 off by increasing your movement, no matter how little that may be. If you experience discomfort due to your work environment, give us a call. Ergo Works in Palo Alto, CA is available for all of your ergonomic needs. We offer worksite evaluations, ergonomic workshop trainings and more.

Photo by: © Elnur | Dreamstime.com