#officeworkout

OFFICE WORKOUT!

If you spend hours sitting at a desk, you're likely familiar with the stiffness that creeps into your neck, shoulders, and back by the end of the day. The human body wasn't designed for prolonged sitting, but a few simple stretches can make a world of difference. Here are ten stretches you can do right at your desk—no special equipment required.

1. Neck Rolls

Drop your chin toward your chest, then slowly roll your head to the right, bringing your ear toward your shoulder. Continue rolling your head back, then to the left, completing a full circle. Do this gently five times in each direction. This helps release tension in the muscles that support your head.

2. Shoulder Shrugs

Raise both shoulders up toward your ears, hold for a few seconds, then release them down. Repeat this five to ten times. It sounds simple, but shoulder shrugs are remarkably effective at relieving the tension that accumulates from hunching over a keyboard.

3. Seated Spinal Twist

Sit up straight in your chair with your feet flat on the floor. Place your right hand on the back of the chair and your left hand on your right knee. Gently twist your torso to the right, looking over your right shoulder. Hold for 15-30 seconds, then repeat on the other side.

4. Chest Opener

Clasp your hands behind your back, straighten your arms, and gently lift them while opening your chest forward. Hold for 15-30 seconds. This counteracts the forward-hunching posture that comes from working at a computer and helps open up your chest and shoulders.

5. Wrist Circles

Extend your arms in front of you and make gentle circles with your wrists, first in one direction, then the other. Do about ten circles each way. This is especially helpful if you do a lot of typing or mouse work throughout the day.

6. Seated Cat-Cow

Place your hands on your knees. As you inhale, arch your back and look up toward the ceiling (cow position). As you exhale, round your spine and tuck your chin toward your chest (cat position). Repeat this flowing movement five to ten times to mobilize your spine.

7. Hip Flexor Stretch

Scoot to the edge of your chair. Extend your right leg behind you, keeping your left foot flat on the floor. You should feel a stretch in the front of your right hip. Hold for 30 seconds, then switch sides. Tight hip flexors are extremely common in people who sit for long periods.

8. Ankle Circles

Lift one foot off the floor and rotate your ankle in circles, first clockwise, then counterclockwise. Repeat with the other foot. This simple movement improves circulation in your lower legs and helps prevent stiffness.

9. Seated Forward Bend

Push your chair back from your desk. With your feet flat on the floor, hinge forward at your hips and let your head and arms hang down toward the floor. Hold for 15-30 seconds, breathing deeply. This stretches your entire back and helps relieve lower back tension.

10. Figure-Four Stretch

While seated, cross your right ankle over your left knee, creating a figure-four shape. Gently press down on your right knee and lean slightly forward to deepen the stretch in your hip. Hold for 30 seconds, then switch sides.

Taking short stretch breaks throughout your workday doesn't just feel good—it can improve your focus, reduce your risk of repetitive strain injuries, and help you feel more energized. Set a reminder to stretch every hour or two, and your body will thank you. -----

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