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Who has ever been sick and tired of sitting in their desk chair all day pounding away at the keyboard?
When you sit all day for your job, you get tired, your back and hips become stiff, destroying any concentration you may have. It’s a daunting enough task to report on the latest findings of your newest marketing client or finish end of the month financials – never mind doing them with restless legs!
Well, there’s good news: Creating those reports doesn’t have to be done with stiffness and in pain. With the right exercise tools at your disposal, you can reduce stress levels, improve circulation, decrease stiffness and improve concentration - all without spending hours at the gym exercising!
Follow the four easy stretches that we have outlined for you in this post, we’ll walk you through how to use them. When we’re done you’ll be able to reduce your tension and enhance your mobility. Let’s get started!
Here are the 4 Easy Stretches
Hold each stretch for 30-60 seconds and repeat 4 times. As with all stretching you will want to hold the stretch (DO NOT bounce), stretch until you feel mild discomfort and continue to breath while holding the stretch.
(Think 4 times is too much? If you were to do them mid morning, lunch and mid afternoon it would take you 2-4 minutes and you would done 3 of the 4 stretch sessions!)
Seated Chest Stretch – This will increase mobility in the chest area as well as improve posture. Squeeze in between shoulder blades while holding the stretch.
Standing Hamstring Stretch – It is important to keep both feet facing forward during this stretch. Only lean into the stretch while keeping your back and the leg being on the chair straight. You will feel this in the back of your thigh.
Seated Trunk Rotation – Use the armrests and seat back for added support. Move your head along with your torso. Keep both feet flat on the floor, hip width apart.
Seated Hip Rotation Stretch – Keep your back straight as you lean into the stretch. Be gentle with your pressure at first, as this can be an intense stretch. If needed, apply downward pressure onto the knee of the leg that is crossed, for greater stretch sensation.
Last, but certainly not least, you will want to take frequent breaks throughout your work day. This way, standing up and incorporating a brief walk around the office or outside or exercising over your lunch break will help keep mobility.
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