America! The land of the free and the land of the sitting… Hah! No really, I kid but it’s true. We’re simply sitting too much.
And If you happen to work from home, sitting can easily become a regular part of your day and believe me, it goes by quickly! I know this from experience.
- Neck Stretch and neck rotation:
- Sit up tall in your chair with your feet flat on the floor.
- Gently tilt your head to one side, bringing your ear towards your shoulder until you feel a stretch along the side of your neck.
- Hold for 15-20 seconds, then switch sides.
- Repeat 2-3 times on each side.
- Follow by rotating your head to the left and hold for 15-20 seconds and repeat the rotation for a hold for 15-20 seconds the right side.
- Shoulder Stretch:
- Interlace your fingers and stretch your arms overhead, palms facing upward.
- Keep your shoulders relaxed and away from your ears.
- Hold the stretch for 15-30 seconds, feeling a gentle stretch along your shoulders and upper back.
- Release and repeat as needed.
- Chest Opener:
- Sit or stand tall with your spine straight.
- Clasp your hands behind your back and gently straighten your arms, lifting your chest towards the ceiling.
- Hold the stretch for 15-30 seconds while focusing on opening up your chest and shoulders.
- Release and repeat as desired.
- Upper Back Stretch:
- Sit cross-legged on the floor or in your chair.
- Extend your arms in front of you and round your back, dropping your chin towards your chest.
- Hold the stretch for 15-30 seconds, feeling a gentle stretch along your upper back.
- Release and repeat as needed to relieve tension in your spine.
- Hamstring Stretch:
- Sit on the edge of your chair with one leg extended straight in front of you and the other foot flat on the floor.
- Hinge forward at your hips, reaching towards your toes while keeping your back straight.
- Hold the stretch for 15-30 seconds, feeling a stretch along the back of your thigh.
- Switch legs and repeat on the other side.
- Hip Flexor Stretch:
- Stand up and take a step back with one foot, keeping your back leg straight.
- Bend your front knee and lower your hips towards the floor, feeling a stretch in the front of your hip.
- Hold the stretch for about 15-30 seconds, then switch sides.
- Repeat as needed.
- Calf Stretch:
- Stand facing a wall with one foot in front of the other.
- Place your hands on the wall for support and lean forward, keeping your back leg straight and your heel pressed into the floor.
- Hold the stretch for 15-30 seconds, feeling a stretch in your calf muscle.
- Switch legs and repeat on the other side.
Incorporate these stretches into your daily routine to help you feel more flexible and more energized while working from home.
Always listen to your body and stretch gently, avoiding any movements that cause pain or discomfort.
By prioritizing regular stretching breaks, and simple movement breaks, you can maintain optimal mobility and prevent stiffness and soreness in your muscles and joints to help you better get through your work day!
