10 Stretches to Do on a Chair While Working
For working people sitting in front of a computer every day for more extended hours can further lead to havoc their body. Sitting on the desk for hours can cause strain on the lumbar spine, overstretch back and shorten up chest and hips that further may lead to pain in various parts of your body such as the neck, shoulder, and lower back pain. After considering the requirements of a large number of working people, we are here providing you stretching for office workers that they can efficiently perform while sitting on their desk as well.
The stretching we are going to provide here will not help you in reducing pain and tension but is the best source to enhance your flexibility and make you more comfortable. These flexibility exercises are specially designed for office workers to workout with an emphasis on the back, neck, shoulders, hips and other parts. Just do them often and enjoy working at your workstation and enhance productivity as well. The only things that you need to keep in mind are to breathe normally throughout the stretches and to use office chair posture corrector so that to best results you ever had.
1. Neck Stretch
It is one of the must do stretching on chair that will relief your shoulder and neck muscles and prevent them from tightening up after long hours of working. Just try to keep in the correct posture to enjoy the best results. While doing neck stretch, all you need to do is:
Choose a correct chair and then sit in an upright position while having both of your feet flat on the floor and keep your back straight. Just take in and out few deep breaths and once you feel comfortable start rolling your head slowly from one side to another and then further to the other directions as well. Keep these rotations slow and controlled to prevent extra stress on your body. Just make sure not to roll y our head directly to the back. Repeat this exercise as per your requirements.
2. Side Stretch
It is one of another extreme stretching for all the office workers that offer quick a relief from stress and pain of sides and back. Just choose upon the correct chair posture and enjoy the best and immediate results that you ever had. It is a perfect stretching on a chair to do while working in an office, all you need to do here is:
Sit straight on your chair while having both of your arms above your head. Now take in and out few breathes calmly so that to relax. Now clasp both of your hands together and then gently shifts them over one side and then rotate your lower part of your shoulder on another side as well. Hold you’re stretching for approximately 20 to 30 seconds and then switch sides and repeat the posture on the other side as well.
3. Hamstring Stretch
It is one of the best exercises to relieve your highest risk muscle groups to loosen them and to make them more flexible even after sitting for more extended hours as well. All you have to do here is:
Stand out of your chair and step back for a foot or two as per your convenience. Now lean forward placing your forearms on the desk and keep your back flat while straightening your knees. Now press your hip bones toward the ceiling and take a few deep breaths in and out in same situations as well. You will feel a deep stretch in your hamstring muscles and great flexibility in your hamstring muscles. Hold the position for approximately 15 to 30 seconds and then relax and repeat it if required.
4. Back Stretch
It is a perfect exercise for your lower back that offers you quick relief and enhances your flexibility as well. For sitting in on your desk for long hours are a tough task that tightens up your muscles and builds up strain in them. The backstretch exercise is straightforward and easy to do that can be quickly done while sitting comfortably on your chair as well. All you need to do here is:
Sit on your chair comfortably by crossing one leg over the other. Now take your arms opposite to your crossed leg and then place it on the outer side of the knee. Once done, now twist your shoulders towards your face and then feel a stretch throughout the spinal cord as well. Take few deep breaths in and out while maintaining the same position for about 10 to 15 seconds. Once done, switch the sides and repeat the exercise as per your expectations.
5. Upper back stretch
It gets annoying too when you feel strain and pain in the upper part of your back after sitting in the same position for more extended hours. The stretching exercise we are going to discuss you here is a perfect solution for your upper back stretch. All you need to do here is:
Sit upright on your chair while placing both of your hands together in front of your body. Now clasp them parallel to your shoulder and then move the upper portion of your back towards one side and hold the position for about 30 seconds. Don’t forget to take a few deep breaths in and out while maintaining the place. Once done, get relaxed and repeat the same exercise for another side as well.
6. Hip-Flexor stretch
Hip flexors is one of the main muscle group that you need to stretch while feeling stressed after sitting on your office desk for more extended hours. It is a perfect solution for your muscles if they got tighten up and tensed while sitting at your desk throughout the day. Tight hip flexors are one of the main reasons behind the development of lower back pain. The exercise is quite simple and involves a few steps that you can easily do. All you need to do here is:
An immobile office chair is a perfect option to perform this stretching. Stand up straight in front of your office desk and then place your one foot on the top of the seat of the chair. Once done now shift forward on to your standing leg while bringing back your hip forward as well. Keep your back straight and take a few breaths in and out while keeping this posture for about 10 to 15 seconds. Once done, switch the sides and repeat the position.
7. Seated Hip Stretch
If your muscles get tighten up after having a long sitting for hours then this stretching we are going to provide you here is going to be the best solution for you. It is a straightforward exercise that you can quickly perform at your office desk as well. The stretch is beneficial to relieve stress from the complex series of muscles in the hips and glutes. All you need to do here is:
Sit on your office chair while crossing your right ankle over the left knee. Now gently lean in forwarding direction keeping your back straight throughout. Now try to reach torso and feel the stretch in your right glute and hip. Now press down your right knee and deepen in the time. Hold the same posture for about 10 to 30 seconds and take few deep breaths. Now switch the position and repeat the exercise with another side as well if required.
8. Torso Stretch
Tosro stretch is also known as trunk rotation and is a great stretching exercise to get relief from stress and pain in your back. It is a simple move that only requires a few steps to perform carefully. This exercise will now stretch your muscles of back alone, but it is an excellent stretch for your sides and arms as well. All you need to do here is:
Sit on your office chair, or you can stand even as well as per your comfort, and then lace the fingers of your hands together and then stretch them up towards the ceiling. Now take a deep breath and then stretch up high as much as you can do. Once done, now exhale and open up the arms and then bring them back down again. Repeat the same stretching for approx 8-10 times as per your requirements.
9. Spinal Twist
It is another excellent stretching exercise in the list that offers you quick relief from lower back pain. All you need to do here is:
Sit on your chair with feet flat on the floor and then contract your abs. Now gently rotate the torso towards right side keeping your hands on the chair and hold the position for 10 to 30 seconds. Once done, now switch the sides and then repeat the exercise with the other side as well.
10. Chest opener
Last but not the least in the list is chest opener exercise that offers you relief from the tight chest and shoulder muscle fibers. It is a simple exercise that you can quickly perform while interlacing your fingers behind you. Now place your arms on the top of your chair backrest and then drop your chin towards the chest. Take a deep breath and hold the position for approx 10 to 30 seconds continuously