Basic Daily Stretches For Office Employees

Most people were already sedentary, sitting for 8 hours at a time staring at a screen. Now, more people are working from home so it’s easier than before to keep your eyes glued to a screen while in your home office. After your workday, you may find yourself still on your computer.

Therefore, the importance of stretching cannot be overstated. Incorporating daily stretching routines can ease tension and discomfort that lead to headaches, migraines, muscle injuries, and lower back pain. Let me tell you, I know something about daily neck and shoulder strain and headaches.

Not only can you help prevent pain and relax, but you can also give your eyes a much needed break. The good news is, you don’t need special equipment or a change of clothes!

Try these stretches during your workday to help break up work periods, reduce stress, and eliminate pain. Create a routine with your favorite ones, doing 3 to 5 reps at a time. A rep can either be a motion or a count held for any period of time.

Shoulder Stretches

Shoulder Shrugs

Target: Neck and Shoulders

1. Inhale deeply and shrug your shoulders towards your ears.
2. Hold for a few seconds, and then release and drop. Exhale as you drop.
3. As you continue to do more reps, try to really flex at the top. The looser you get, the harder you can squeeze.

Shoulder Stretch

Target: Shoulders

1. Sit up straight and extend your arms outward towards your sides.
2. Bring your arms far enough out to try to touch your shoulder blades together, bringing them as close as possible.
3. Hold the position for several seconds, and then release.
4. The looser you get, the more you can flex.

Shoulder Blade Stretch

Target: Back

1. Place your right hand on your left shoulder and your left hand on your right shoulder, almost like you are hugging yourself.
2. Breathe in and out, releasing the area between your shoulder blades.
3. As you relax more, try to push down on your shoulders to open your shoulder blades up more.

Arm Cross

Target: Shoulders and Upper Back

1. Extend one arm out straight in front of you.
2. With your other hand, grab the back of the elbow area of the outstretched arm and pull it across your chest.
3. Pull gently and hold.
4. Release after your preferred count.
5. Stretch out the other arm in front of you and repeat the process. Alternate as necessary.

Neck Stretches

Normal Neck Stretch

Target: Neck

1. Move your head to your right side so that your right ear is as close to your right shoulder as possible.
2. Use your right hand to gently pull your head to stretch a little lower.
3. Hold for 10 seconds, then release.
4. Repeat on the opposite side. Alternate as necessary.

Neck Circles

Target: Neck

1. Slowly rotate your head counterclockwise in a fluid, circular motion.
2. Really focus on the stretch of each section of your neck.
3. Stop and slowly rotate your head clockwise in a fluid circular motion.
4. Really focus on the stretch of each section of your neck in the opposite direction. Alternate as necessary.

Neck Motion Stretch

Target: Back

1. Slowly turn your head to the left while also turning your torso to the right.
2. Hold for a few seconds, and then release.
3. Slowly turn your head to the right while also turning your torso to the left.
4. Repeat five times, alternating sides.

Body Stretches

Overhead Arm Stretch

Target: Upper Body

1. Stretch your arms overhead and interlock your fingers, starting with knuckles out.
2. Turn your interlocked fingers toward your body in a semicircle, stretching your wrists, and extend the stretch higher pushing your palms up.
3. Push your turnt palms to the ceiling as you lift your chin up, tilt your head back, and gaze up at the ceiling as well.
4. Feel the stretch and breathe deep. Release and repeat the process.

Arm Circles

Target: Hands and Arms

1. Clench both of your fists, stretching both arms out in front of you.
2. Make circles with your arms in the air in one direction, counting to 10.
3. Make circles with your arms in the air in the opposite direction, counting to 10.
4. Repeat this process with your arms out side to side instead of out in front of you.
5. Shake out your hands.

Leg Strech

Target: Abs and Legs

1. Grab the seat of your chair and extend your legs straight out in front of you.
2. The more parallel to the floor the better.
3. Flex your feet and point your toes five times.
4. Release and Repeat.

Doorway Stretches

Overhead Arms in Doorway

Target: Shoulders and Upper Back

1. Walk to a standard single door doorway.
2. Raise both of your arms straight up with your palms facing forward.
3. Press your palms against the wall above the door frame and really feel the stretch of your shoulders and back.
4. Rest and then repeat counts as necessary.

Palms Up, Shoulders Back

Target: Shoulders and Shoulder Blades

1. Walk to a standard single door doorway.
2. Raise your arms back and up so that your palms are no higher than head height and facing forward.
3. Press your palms into the side of the wall on the sides of the door frame or the actual door frame itself.
4. Really feel the stretch of your shoulder blades and deltoids.
5. Rest and then repeat counts as necessary.

Conclusion

Which ones were your favorite? What daily routine did you create? How has your workday improved?