For many of us there is one constant: more and more we are at our desks each day.
It’s hard to find the time to regularly exercise or stretch. We’re working late, we’re running late, we’re fitting in as much as we can whilst in the office.
Finding the time to stretch isn’t a priority for many of us – for desk workers – it really should be.
Our Principal Osteopath Bruce Duncan has created three simple exercises to ensure you can get some stretching and motion into your day.
Our hip flexors can shorten after long periods sitting at the desk – this wonderful stretch really opens the front of the hips.
- Start by positioning yourself with one leg forward and resting on the knee of the back leg.
- Be sure that the front ankle is under the knee and that the trailing leg is straight out behind you.
- You may use your hands on the ground to steady the body, or hold onto your desk as pictured.
- Gently lower the hips downward & forwards and hold that position for 20-30 seconds
- Repeat on the other side to finish.
Trunk Rotation Stretch
This is a lovely stretch for the whole body – you get to stretch the neck, chest, spine and lateral hip all at once.
- Cross one leg over the other, and whilst sitting upright, reach behind you – turning away from the leg contacting the floor.
- With the reaching arm, hold onto the back of your chair – achieving a great spinal twist and a stretch of your chest.
- Turn your head towards the reaching arm to get a nice neck stretch too.
- Hold pose for 20 to 30 seconds.
- Repeat on other side.
Tip: Exhale as you lean into the stretch for a greater range of motion.
Neck Activation and Stretch
It helps reverse the slump in your upper and lower back that causes your chin to migrate towards the screen, which puts a lot of strain on the joints.
- Start with your head in a relaxed position.
- Looking straight ahead, tuck your chin in as far as you comfortably can.
- Hold for 5 seconds.
- then relax and repeat 5 times.
Finally, remember to take regular breaks while at your desk to avoid fatigue.