|
| |
|
Stretches You Can Do
In Your Office
From
The Mayo Clinic
Sitting at a desk all day can put
pressure on your body, including your lower back, neck and
shoulders. By the end of the day, you may feel exhausted. Taking
1-minute breaks from your desk every 20 minutes may help. Use the time to file a
document, get a drink or just walk around the office. But there are
other things you can do, too.
Take this visual tour
and learn some stretches that you can do in the office
|
 |
Take a break: Stretch your
body
Sitting at a desk all day can put pressure on your body,
including your lower back, neck and shoulders. By the end of the
day, you may feel exhausted. Taking 1-minute breaks from your
desk every 20 minutes may help. Use the time to file a document,
get a drink or just walk around the office. But there are other
things you can do, too.
Take this visual tour and learn some stretches that you can do
in the office.
|
|
 |
Stretching your fingers
Straighten your wrist and stretch your fingers and thumb outward
(left). Hold for 10 seconds. Keeping your wrist straight, bend
the end and middle joints of your fingers (right). Hold for 10
seconds. Relax and repeat |
| |
 |
Back scratch
Gently hold your elbow with your opposite hand. Pull your elbow
behind your head and reach your hand toward the middle of your
back until you feel a gentle stretch. Hold for 10 to 15 seconds.
Relax. Repeat on other side. |
| |
 |
Shoulder and arm stretch
Lock your fingers and straighten your arms in front of you with
your palms facing out. Hold for 10 to 20 seconds. Relax. Repeat
two to three times. |
| |
|
 |
Executive stretch
Lock your hands behind your head, bringing your elbows back as
far as possible. Pull your shoulders toward each other until you
feel your muscles stretching. Hold for 20 seconds. Relax. Repeat
once |
| |
|
 |
Side neck stretch
Keeping your nose pointed straight forward, tilt your head
toward one side, gently pushing your ear toward your shoulder.
Hold for 10 to 15 seconds. Lift your head into a normal, upright
position. Relax. Repeat three to five times on each side. |
| |
 |
Side neck stretch
Slowly turn your head until your chin is parallel with your
shoulders. Hold for 5 to 10 seconds. Relax. Repeat twice on each
side. |
| |
 |
Chin tuck
Keeping your back straight, move your chin toward your chest
until you feel a stretch in the back of your neck. Hold for 5 to
10 seconds. Relax. Repeat two to three times. |
| |
 |
Shoulder shrug
Slowly bring your shoulders up toward your ears. Hold for 3 to 5
seconds. Relax. Repeat five to 10 times. |
|
|
Back to top
|
| |
|
