Upper body stretches for office workers is a topic that gets surprisingly little attention, even with all the shoulder and neck problems people face at work.
Nothing should deter your fitness as sitting at a desk for hours has greater complications than we can imagine. While striving to excel in your career, healthy practices should also be adopted.
Employers in their various organizations should encourage upper body stretches for office workers to foster increased productivity and a healthy lifestyle among employees.
According to research, stretching can reduce anxiety and improve focus, while sitting for long periods of time can increase stress and wreck your concentration.
The good news is that you can maintain your fitness at work without having to visit the gym or run on the treadmill.
You can keep your spine, arms and shoulders flexible by engaging in these 5 upper body stretch best suitable for office workers.
What Are the Best 5 Upper Body Stretches for Office Workers?
Upper Back Stretch
Poor posture caused by sitting for long can lead to back pains and could become severe if you don’t properly care for it.
How to:
- Begin by sitting properly and setting your feet on the ground.
- Start by engaging in shoulder shrugs.
- Stretch the arms out and revolve the hands in a way that allows the palms back to each other.
- Proceed to cross the arms so they are pressed together.
- Let the abs contract and round the back.
- Hold the stretch for 15 to 30 seconds.
- Repeat as often as you can in between work.
Overhead Triceps and Shoulder Stretch
This exercise is a great way to stretch the large muscles at the back of the upper arm and stabilize the shoulder.
How to:
- Begin by standing up straight or sitting tall on your chair.
- Extend your left arm up in the air bringing it above the head while keeping the elbow up and setting your forearm behind you.
- Take the right hand and pull the left elbow gently towards the right.
- Try to keep the biceps close to the ear.
- Hold the stretch for 15-30 seconds and switch to the other side.
Cross Body Shoulder Stretch
This upper body stretch helps you to relieve tension in your shoulders.
How to:
- Begging by sitting or standing tall.
- Reach your left arm across your body towards your chest and hold it straight with the right hand until you feel a stretch in your shoulders.
- Hold for 15-30 seconds and repeat on the other side.
Neck Stretch
Pains in the neck can often lead to headaches and pains in the upper back as well because we sit in front of the computer with our head forward making our backs hunched.
How to:
- While sitting on the chair, stoop down to grab the side of the chair with the right hand
- Pull gently while tilting your head to the left, stretching the right side of the neck and shoulder.
- Hold for 15-30 seconds and repeat for the left side.
Torso Stretch
This exercise is to stretch the muscles in your back, sides and arms caused by a hunched position.
How to:
- Sit in a chair facing forward, with your feet firmly on the ground.
- Intertwine the fingers and raise them up.
- Extend them as high as you can.
- Exhale and open the arms, then bring them back down.
- Repeat as often as you can.
Conclusion
Because of the long hours we spend in front of our computers, many office workers suffer from a lot of issues such as back pain, hand pain and cramps.
Get up from your desk and stretch a little every few hours! You’ll continue to be active throughout the day.
Next time you feel tension creeping into your shoulders, be sure to try out these upper body stretches. They’ll provide a much-needed moment to relax, and help ease any pain you might be feeling due to repetitive movements.
Remember, it’s important to take care of both your body and mind when you’re an office worker.
