Aug 25, 2023

Best Stretches for Desk Workers: Working from Home

We've all been there — hour after hour, sitting glued to our computer screens, answering emails, attending virtual meetings, or diving deep into spreadsheets. With the increasing number of jobs working from home, it's more crucial than ever to address the health pitfalls of being sedentary. The truth is, sitting all day is more damaging than you might think. But fret not, with the best stretches at your fingertips, you're about to transform your work-from-home routine.

Best stretches for upper back pain: loosen that tension

For those endless hours staring at a monitor, your upper back bears the brunt of your posture. Let's dive into some of the best back stretches tailored for the upper back:

Cat-cow stretch: Transitioning between these two poses stimulates the spine and relieves tension. On all fours, simply arch your back looking up for the 'cow' and round it looking down for the 'cat.' Inhale on the cow, and exhale on the cat.
Shoulder rolls: No fancy setup here! Whether you're on a Zoom call (maybe with your camera off!) or replying to emails, periodically roll your shoulders in a circular motion to keep them loose and relaxed.
Cross-body arm stretch: Stand or sit tall. Extend one arm straight in front of you at shoulder height. Using the opposite hand, pull the extended arm across your body, towards your chest, keeping the arm straight. You should feel a stretch across the shoulder blade and upper back. Maintain the position for 15-20 seconds, breathing deeply. Switch arms and repeat.

Best stretches for lower back pain

If your lower back's aching at the end of the day, you're not alone. Here are some top lower back stretches:

Lying knee-to-chest stretch: On your back, pull a knee gently towards you whilst keeping the other leg straight. It's a sweet relief for the lumbar area. Hold for a few seconds and switch sides, repeat this a few times until you start to feel loose.
Lumbar twist: The lumbar region of your spine can become stiff after sitting for extended periods. To relieve this stiffness and improve spinal mobility, lie on your back with your knees bent and feet flat on the floor. With arms extended out to the sides, gently drop your knees to one side, ensuring both shoulders remain on the ground. Turn your head to the opposite side for an added neck stretch. Feel the twist along your lower spine and hold for 20-30 seconds. Return to the centre and repeat on the opposite side.
Pelvic tilts: It's all in the hips. This small motion can be a game-changer for your alignment and lower back health. Begin in the same starting position as the lumbar twist. Tighten your abdominal muscles to flatten your back against the floor and bend your pelvis up slightly. Hold this for 10-15 seconds and release.

Stretches for neck pain

Your neck supports the weight of your head all day, and leaning forward to look at screens can strain the back of your neck. Here are some easy, at home stretches you can try to alleviate your discomfort:

Neck tilt stretch: Simple yet effective. Tilt your head from side to side, feeling the stretch along your neck. Hold each side for about 10 seconds and remember to control your breathing as you do so.
Neck rolls: Gently tilt your head to one side and start rolling it back so you are looking upwards. Keep rolling your head to the other side and then down so you are looking at the floor. Continue the movement to the starting position and repeat a few times. Then do the same but start in the opposite direction.
Neck forward flexion: Sit or stand with your spine in a neutral position. Gently tuck your chin and bring your head downwards, aiming to touch the chin to your chest (or as close as it comfortably goes). You should feel a gentle stretch in the back of your neck. Hold for about 15-20 seconds, breathing deeply. Return to the starting position and repeat 2-3 times.

Leg stretches: ease the stiffness

Long hours of sitting can leave your legs feeling stiff and underused. Luckily, there are a few stretches that can help rejuvenate them, promoting better circulation and reducing the risk of muscle imbalances.

Hamstring stretch: Your hamstrings, located at the back of your thighs, can tighten up after long periods of sitting. To give them some relief, whether seated or standing, simply run your hands down your legs as far as you feel comfortable while keeping them straight. As you breathe out, try to reach a little further, but always listen to your body and never force it.
Quadriceps stretch: The front of your thighs, or your quadriceps, can also benefit from regular stretching. Stand tall, hold onto a stable surface for balance if needed, and grab one ankle, pulling it back towards your buttocks. Ensure your knees remain close together during the stretch, and your standing leg is slightly bent. Feel the stretch along the front of your thigh.
Calf stretch: Your calves are constantly engaged, even during sitting, to help maintain your posture. Give them the stretch they deserve! Place your hands on a wall and extend one leg straight back, keeping the heel firmly on the ground. Bend the front knee and lean forward slightly, feeling the stretch in the calf of the extended leg. Remember to switch sides.

Incorporating these stretches into your daily routine can be transformative. Your body, especially if you're among the many with jobs working from home, will thank you. Remember to listen to your body, take regular breaks, and stretch those muscles out. Happy stretching!

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