Desk Stretches PDF Form
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People also ask printable office stretches
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How do you stretch your lower back at a standing desk?
1. Standing Trunk Extension First, stand with your feet shoulder-width apart. Place your hands on the small of your back (this offers support). Slowly lean backwards and arch your back. ... Hold the stretch for 15 to 20 seconds, then repeat 3 to 5 times.
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Why is stretching at desk important?
Keeping up with good stretching habits at work will improve attentiveness, reduce stress and help prevent injury in the workplace. Keep these and other stretches in your toolkit to have a productive day at work.
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How can I exercise while sitting at my desk?
Marching Core: Move forward in your seat so that you're sitting on the edge of it. Engage your core and lean slightly back while keeping your back straight. If that's challenging enough, hold there for 10 to 15 seconds. You can make this harder by lifting one foot off the ground at a time as well.
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How do you stretch your hips at a standing desk?
Grasp the knees with both hands (either on top or under the knee) and gently pull them up towards your chest. You should feel a mild to moderate stretch in the low back, hip, and glutes. Hold the stretch for 15-20 seconds, then repeat 3-5 times on each side.
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How to exercise while working at a desk?
Arm Pulses. These work your triceps and help stretch out your shoulders... Arm Circles... Desk Push-Ups... Wall Push-Ups... Chair Squats... Standing Rear Pulses... Pretend Jump Rope... Calf Raises.
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What happens if you don't stretch at work?
What happens if you never stretch? If you're completely sedentary—forgoing both stretching and physical activity—your muscles won't be able to use oxygen as effectively, meaning you'll lose strength and endurance, says Delp. You'll also start to lose range of motion over time.
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Is stretching while sitting good?
The Best Exercises to Do After Sitting for Too Long You can also do some of the sitting stretches while you're still in your seat to further minimize the effects of being sedentary. As you do each stretch, breathe normally. Don't hold your breath. Stretch only to the point of mild discomfort or tension.
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How often should you stretch at your desk?
As well as setting up your work station correctly, it is also important for you to stand and stretch every 30 minutes to maintain flexibility and reduce the risk of back, neck and upper limb problems.
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Why stretch at your desk?
We have put together a few reasons why you should be taking stretch breaks at work: It improves flexibility, leaving your muscles feeling less tense. It leaves you feeling refreshed and increases productivity. It helps to improve your posture, which reduces back pain.
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How do you stretch a standing desk?
Standing Desk Twist Stretch While standing at your desk, gently twist your upper body to the left and look over your shoulder. Position your desk to gently extend the stretch. Repeat in the opposite direction. Repeat four times.
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Is it good to stretch while sitting?
The Best Exercises to Do After Sitting for Too Long You can also do some of the sitting stretches while you're still in your seat to further minimize the effects of being sedentary. As you do each stretch, breathe normally. Don't hold your breath. Stretch only to the point of mild discomfort or tension.
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