People often avoid performing office stretches because they are concerned that they will appear silly to their coworkers. There are several stretches that are not only effective, but can also be camouflaged so as not to appear out of the ordinary. Be sure to perform them regularly during the day in order to achieve optimal results.
1. Side Neck Stretch
A side neck stretch is a great way to keep you energized and alert at work. To do this exercise, start by sitting tall in your chair with your head directly over your shoulders and your shoulders directly over your hips. Take a few deep breaths, and slowly lower your right ear to your right shoulder. You should feel a stretch along the left side of your neck. For a deeper stretch, bring your right hand to the top of your head, and gently pull the head down toward the right shoulder. Hold the stretch for at least 15 seconds before switching to the opposite side. Do another complete set of the stretch in order to achieve optimal results.
2. Chest Stretch
A chest stretch is another one of the great office stretches you can do, especially if your job requires you to sit at a computer for long periods of time. For this stretch, start by lifting your arms up so that your elbows are at shoulder height and your hands are reaching overhead with your palms facing forward. Slowly pull your elbows behind your body, squeezing your shoulder blades together. As with the above stretch, hold this for at least 15 seconds before taking a short break, and then doing another repetition.
3. Back Stretch
A back stretch makes another good stretch for office workers. Sitting in your chair all day can cause major back pain, and this stretch can help to alleviate some of that pain. Start by bringing your palms together in front of your chest with your elbows completely extended. Lace your fingers together, and then flip your palms out so that the palms are now facing away from your body. Slowly reach your arms overhead, so your hands are reaching for the sky. Hold the stretch for 15 seconds, rest and repeat another time.
4. Hamstring Stretch
A hamstring stretch is a great, easy exercise that can be done almost anywhere and is guaranteed to make you feel energized and alert. Start by standing tall with your feet under your hips, and spaced approximately one foot apart from each other. Make sure your toes are facing forward. Take a few deep breaths, and as you exhale, slowly bend from the waist. Allow your arms to reach down for the ground, resulting in a stretch along the back of your upper thighs. Hold this pose for fifteen seconds, before taking a short break and coming to an upright position. Do another repetition of the hamstring stretch in order to achieve optimal results.