If you’re like me, you sit at a desk for most of your day which can wreak havoc on that awesome body of yours that you work so hard to take care of! Carpel tunnel syndrome, tendinitis, trigger finger – those are just a few of those lovely musculoskeletal disorders that, along with muscle strains and lower back pains, we’ve become familiar with while working in an office environment. The good news is, there are so many stretches you can do that specifically target the muscles that are constantly at work when you’re holding things down at your desk, being the rock star worker that you are!
Here are a few of my personal favs, ones that have been recommended to me by professionals (i.e. Chiropractor) and ones that I find have been most affective for me. Most importantly (since we don’t want to be that weirdo colleague bending and stretching all over the place!) these are designed to be done right at your desk! But remember, stretching shouldn’t stop here – take some time to walk around the office or take a stroll outside too. But first, let’s get to stretchin’!
1. Living on a prayer – Place palms together, fingers pointing up, push hands down 10 seconds
Benefits: Great for wrist strain and/or soreness! Especially if you’re typing away on that keyboard or constantly clicking your mouse ‘til no end.
2. Like a Prayer – Place palms together, fingers pointing down, pull hands up 10 seconds
Benefits: Same as above.
3. Can’t Touch This – Place hands together, fingers interlaced, extend arms with palms reaching forward 10-20 seconds
Benefits: Another great one for the wrists! This also targets your triceps and forearms.
4. Thriller – Place arms behind your back, grab wrist with opposite hand and pull while tilting head to the side. Reverse and repeat 10-12 seconds per side
Benefits: I LOVE this one for my sore neck! To up the stretch even more, gently rock your head up and down while in this stretch to really target those little fiber muscles in your neck. You’re welcome.
5. Pump it Up – Place arms above head, grab your opposite elbow, lean side to side 8-10 seconds per side
Benefits: Great for your triceps and waist!
6. Straight Up -Interlace your fingers, pull arms over head with palms reaching up 10-15 seconds
Benefits: Your tight shoulders will thank you for this one!
7. I’m Your Boogie Man – Arms at your sides, roll shoulders up and back 3-5 seconds, 3 times
Benefits: This will give your shoulders that nice little massage they deserve.
8. Get Back – Sit down, place hands on your lower back for support, lean back 10-15 seconds
Benefits: Great chest expander while also sending love to your lower back and neck.
9. The Twist – Cross one leg over the other, place opposite arm to knee, twist towards open side 8-10 seconds
Benefit: While you’re in the twist, your contracting the blood flow to your organs but as soon as the twist is released, you immediately send fresh blood back to those organs – talk about a natural detox!
10. Shake, Rattle, & Roll – Arms at your side, shake hands out 8-10 seconds
Benefit: Experience immediate relief on your tired little wrists!
Now that you’re feeling all loosey goosey, spread the love! Share with your colleagues and other people you think may benefit from a good stretch. I’ve even done these stretches while conducting team meetings – they’re fun, your colleagues will thank you for it, and it totally helps to wake you up during those early morning snooze-fest meetings. If you’re leadership, why aren’t you encouraging your team to stretch?! Not only is this good for their wellness but, will ultimately, boost mood and productivity. It’s a win-win! I even had a client once, the CEO of the company I was designing for mind you, who would get up in the middle of a meeting to stretch – quite inspiring indeed!
Happy stretching monkeys!
Adapted from Pinterest
