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Stretches

To do at Work (or Home Office)

Is Your Work Causing Physical Pain?

Work-related disorders aren’t just limited to heavy manufacturing or construction. They can occur in all types of industries and work environments, including office spaces. Research shows that repetitive motion, poor posture, and staying in the same position can cause or worsen musculoskeletal disorders.

The habits we build at our desk, especially while sitting, can contribute to discomfort and health issues, including: neck and shoulder pain, obesity, musculoskeletal disorders, stress, lower back pain, and carpal tunnel.

The good news is that moving or stretching is a buildable habit. For starters, you can set a timer to remind you to take a quick walk or stretch. If you’re pressed for time, there are even certain stretches you can do at your desk. Scroll down for stretches on working out those computer kinks.

Remember to breathe normally throughout the stretches, and never hold your breath. With each stretch, you may find yourself more flexible. Don’t go further than is comfortable.

Tricep Stretch
Tricep Stretch

Raise your arm and bend it so that your hand reaches toward the opposite side.
Use your other hand and pull the elbow toward your head.
Hold for 10 to 30 seconds.
Repeat on the other side.

Overhead Reach
Overhead Reach

Extend each arm overhead.
Reach to the opposite side.
Hold for 10 to 30 seconds.
Repeat on the other side.

Upper Body and Arm Stretch
Upper Body and Arm Stretch

Clasp hands together above the head with palms facing outward.
Push your arms up, stretching upward.
Hold the pose for 10 to 30 seconds.

Shoulder Stretch
Shoulder (or Pectoralis) Stretch

Clasp hands behind your back.
Push the chest outward, and raise the chin.
Hold the pose for 10 to 30 seconds.

Forward Stretch
Forward Stretch

Clasp your hands in front of you and lower your head in line with your arms.
Press forward and hold for 10 to 30 seconds.

Torso Stretch
Torso Stretch (or Trunk Rotation)

Keep your feet firmly on the ground, facing forward.
Twist your upper body in the direction of the arm that’s resting on the back of your chair.
Hold pose for 10 to 30 seconds.
Repeat on the other side.
Tip: Exhale as you lean into the stretch for a greater range of motion.

Hip and Knee Stretch
Hip and Knee Flexion Stretch

Hug one knee at a time, pulling it toward your chest.
Hold the pose for 10 to 30 seconds.
Alternate.

Hamstrings Stretch
Hamstrings Stretch

Remaining seated, extend one leg outward.
Reach toward your toes.
Hold for 10 to 30 seconds.
Repeat on the other side.
Be sure to do this one leg at a time, as doing this exercise with both legs out can cause back issues.

Shoulder Shrugs
Shoulder Shrugs

Raise both shoulders at once up toward the ears.
Drop them and repeat 10 times each direction.

Neck Stretches
Neck stretches

Relax and lean your head forward.
Slowly roll toward one side and hold for 10 seconds.
Repeat on the other side.
Relax again and lift your chin back to the starting position.
Do this three times for each direction.

Upper Trap Stretch
Upper Trap Stretch

Gently pull your head toward each shoulder until a light stretch is felt.
Hold the pose for 10 to 15 seconds.
Alternate once on each side.

From healthline.com