No matter how fit and healthy you are, if you have a desk job, there is a good chance that you have to stay on your seat for at least eight hours a day. Once you are at home, it is not a surprise that you are hunched over your phone. Think of all the time you spend sitting. Not to mention that amidst the pandemic and work from home arrangements, it is an even greater concern because, at home, most people do not have an ideal ergonomic work set-up. Fortunately, there is a fix. You can reverse the effects of long sitting hours without going to the gym. Add these eight quick and simple stretches that you can perform right in a chair and offset the effects of long sitting hours.
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1. Neck Stretch
Neck and shoulder muscles are where most of the work stress lies. Due to stress in the neck region, most people experience headache and sore neck by the end of the workday. The simple stretching of your neck can significantly release tension from your upper body, and you are better able to concentrate on your work throughout the day.
How to Do it?
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- Sit upright with your back straight and shoulders relaxed.
- Now gently lean your head to the right and place your left hand on your head to give a deeper stretch.
- Hold the position and take three deep breaths.
- Now repeat with the other side.
2. Chest Opener
Sitting for long hours can lead to inappropriate posture. And while the shoulder and back bear most of the brunt, the muscles of your front body also suffer. With this quick and simple stretch, you can get relief from tightness in chest muscles.
How to Do it?
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- Sit on the edge of your chair with your arms behind your back and fingers interlocked.
- Now place your arms on the backrest of your chair.
- Move your chin forward and aim to get closer to the chest.
- Hold the position for up to 30 seconds and take a deep breath.
- Repeat a few times.
3. Seated Side Stretch
A seated side stretch is another amazing stretch for people who sit for long hours. The quick and simple stretch releases tension from the whole side of the body.
How to Do it?
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- Sit comfortably in your chair and raise both your arms above the head (arms touching your ears).
- Clasp both your hands together and take a few deep breaths in this position.
- Now gently bend towards your right and hold the stretch for up to 30 seconds.
- Return to the original and bend in the other direction.
- Repeat the stretch 3-5 times.
4. Seated Spinal Rotation
Sitting in the same position can add a lot of stress to your spinal muscles. Therefore, it is a good idea to give your spine a good stretch so you can get along with your workday in a better way. Seated spinal stretch is a great way of improving your spinal flexibility and mobility.
