5 Stretches to do at Work

Posted on Dec 10, 2016

Recent research suggests that sitting for prolonged periods of time can be as unhealthy as smoking. It’s important to move as much as possible in your work day. A simple stretch session can really boost your energy, so try these simple stretches and  breeze through the last few tasks of the day. Remember to breath and let go of tension. The key to effective stretching is to engage your muscles only where it’s needed to hold the stretch and to relax everything else.

These easy stretches below laid out by our Murfreesboro Chiropractors can be done right at your desk or office without creating a distraction to your coworkers.

Hip Flexors

This deep muscle connects your inner upper leg to lower back and runs through your pelvis. It’s important to stretch this strong muscle as it will get stiff and contracted while sitting. Sit on the edge of your chair and face your right. Extend your left leg back, tuck your tailbone under, and lift your chest. Hold 30 seconds each side.

Hamstring Stretch

Simply stand up and reach for your toes. Bend your knees as much as you feel is needed to hold a comfortable stretch for at least 30 seconds. These big muscles get compressed from sitting on them all day and will need some time to really lengthen.

Chest Stretch

Find a door way and stand with your toes just touching the threshold, extend your arms directly out from your shoulders, placing your elbows on the door frame. Lean slightly through the doorway until you feel an easy stretch in your chest and shoulders.

Hip Stretch

Sitting in your chair, place your right ankle on your left knee. Allow your right knee to fall towards the floor. Sit up tall and keep your back straight, and if desired bending from the waist only bring your chest towards your legs. This stretch feels really good in the hip and glute area. Remember to do both sides.

Spinal Twist

While sitting up nice and tall, place your left hand on the outside of your right knee. Use your hand as leverage, twist your spine around and face towards the back. Exhale deeply as you increase the twist, repeat on the other side and try this stretch 2-3 times. Every time you twist you should be able to go a little further if you’re relaxed.

Enjoy the wonderful benefits of stretching daily. Contact us if you are in need of regular chiropractic adjustments.

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