How to Create a Good Stretch Routine at the Office
If you work at a desk, you know all too well that the job comes with some pros and cons. While there’s lots to like about working an office job or from a remote position, these roles also tend to come with a downside: the effects on your body.
In this guide, we’re explaining a few pointers for office workers looking to feel their best throughout the workday, whether they work from home or at a separate office. We offer some advice on how to create a good stretch routine at the office that's desk-friendly and certain to help keep stiffness and limited mobility at bay.
Why Stretching is Key for Office Workers
When you think of physically taxing jobs, your mind probably goes to construction, factory work, and other manual labour roles. And it's absolutely true that these positions put a major strain on the body, as growing research indicates. However, it’s equally important to consider the physical effects of a desk job, which can be more severe than you may expect.
For one thing, sitting all day is something our bodies weren’t really designed to do. Any longtime desk worker can attest to the stiffness, posture problems, ongoing pain, and muscle tension that come with the territory.
By creating and maintaining a stretching routine, you can:
Improve your posture
Reduce stress and tension in your muscles
Keep your body flexible
Improve energy levels throughout the day
Boost blood flow
Lower your odds of chronic pain in the back, shoulders, neck, and hips
Improve focus at work
7 Tips for Stretching at the Office
With a healthy approach, you can keep your body in good shape without spending too much of your time at work stretching (although we won’t tell your boss if you do!). Here are seven tips to help you create a stretching routine for your next day at the office:
1. Consider the Time Spent Sitting
The number one cause of physical issues at the office is the time that's spent sitting down. Even if you have a fancy ergonomic office chair, too much time spent while seated will inevitably cause issues throughout the body over time.
It's suggested that for each hour you sit, you might want to aim to spend at least five minutes standing, walking around, or stretching. This can include trips to the coffee pot, water cooler, and washroom, so don’t worry about these breaks eating up too much of the workday.
2. Open Your Chest
Many people struggle with good shoulder posture while sitting, and this tends to become more of a challenge as the day goes on and we get more tired. Interlace your fingers behind your back or grab onto the backrest of your chair, and slowly activate your shoulder blades bringing them down and back towards each other slightly while lifting tall in your spine as though lengthening through the back of your head. This can help open your chest and reduce the pain caused by a forward-shoulder posture.
3. Work On the Upper Back
Another great way to address tension in the upper back and shoulders is with a sitting cat-cow stretch. To do this one, sit tall and straight in your chair, with your hands on the desk in front of you. Alternate between arching your back inward (think of a cat stretching) and rounding your back towards your chair back (sort of like a cow’s resting posture). Be sure to breathe in on the rounded cow part of the stretch, and out as you arch into the cat portion.
4. Release Your Neck
Another common issue for office or desk workers is stiffness and pain in the neck, which is usually caused by a hunched forward posture while looking at your screen or desk. To counteract this, take periodic breaks to release the neck muscles. Try gently tilting your ear down to your shoulder, or angling your chin towards your armpit until you feel a stretch. To increase the stretch, you can gently apply a little more pressure with your hand on your head, but go slowly and carefully to prevent an injury.
5. Stretch the Hips
Over hours and hours of sitting, our hip tendons, flexors, and muscles can become tense and sore. During your stretch break, sit straight up in your chair, cross one ankle over the opposite knee, and slowly lean forward until you feel a stretch in your hip. Hold it for a few moments, release, then repeat on the other side.
6. Repeated Extensions in Standing
You might also start to experience back pain during your workday. To keep your spine feeling its best, stand upright with hands on hips to support the spine. Gently lean backward to get the centre of gravity to shift behind the centre of the disc. Don't lean too far back; it's not a limbo contest! The goal is to reduce the impact of the sitting position, as this is highly compressive on the discs in your backbone.
7. Don’t Forget the Wrists!
An often-overlooked part of an office stretching routine is the wrists and forearms. These areas can become quite tense over countless hours of typing and working at a desk, especially if your office ergonomics aren’t set up for your body. Stretch out your forearms a few times a day by extending your arm in front of you with your palm facing up or down, and then gently pulling your fingers toward your body with the other hand. The stretch changes depending on which way your palm is facing, so try both ways, and don’t forget to repeat with your other arm.
How a Physio Can Help You Feel Your Best at Work
A simple stretching routine can do wonders for your physical health and focus levels at work. By following the tips above, you’ll be on your way to enjoying a more comfortable, pain-free workday at the office.
However, if you’re dealing with more specific or chronic physical health issues, or if you want more detailed guidance on creating a stretch routine, a physiotherapist is a great resource. Our team at Triumph Physio & Wellness can work closely with you to find a stretching routine that fits your needs and your schedule, helping you give your best at work each and every day.
Contact us today if you'd like to get started!
Disclaimer: This BLOG content is provided for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. The creators of this BLOG are not liable for any actions or decisions taken by individuals based on the information presented herein. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.
Creative Commons Attribution: Permission is granted to repost this article in its entirety with credit to Triumph Physio and Wellness and a clickable link back to this page.