Long hours at a desk can leave your muscles feeling stiff and sore, especially if you are working in the same position or making repetitive motions. Add poor posture and muscle stiffness, and these annoying ailments could compound and create severe pain or even permanent injury. So it’s easy to see why studies say “sitting is the new smoking.” But there is good news: research shows that taking breaks to stretch at regular intervals helps alleviate pain and stiffness in your body. And when paired with exercise, stretching also reduces stress and helps boost your mood. Regularly moving and stretching may also help you avert some of the negative long-term effects of extended sitting, like high blood pressure, obesity, and poor heart health. Below are a few simple stretches you can do at work to maintain flexibility. These stretches specifically focus on muscles you use the most at work: your neck, shoulders, forearms, wrists, and hands. Consider implementing them throughout the day to help improve your flexibility in addition to your productivity levels and mood.

1. Overhead Stretch

7 Stretches Anyone Can Do to Increase Flexibility at Work Bring your hands together in front of you and interlock your fingers. While keeping your fingers interlocked, turn your palms to face outward, straighten your arms until your elbows are locked, and then raise your arms over your head until your palms face the ceiling. Hold this position through three deep inhales and exhales. This stretch aids in opening up your chest and back, and can also help with deeper breathing and better blood circulation.

2. Chest and Shoulder Stretch

Chest stretch at work Clasp your hands together behind your back with your palms facing inwards. Straighten your elbows and slowly lift your hands away from your back while pulling your shoulders back and pushing your chest forward. Breathe in and out deeply a few times. This stretch aids in opening up your chest and shoulders, and helps to alleviate the pain from hunching over your desk or computer. This stretch is especially beneficial if you have poor posture.

3. Neck Rolls

Neck roll Relax your neck muscles, then gently tilt your head forward until your chin nearly touches your chest. Slowly roll your head to the right and take about 10 seconds to complete one full circle. Repeat the neck roll motion in the opposite direction for the same amount of time. Repeat this stretch twice more on each side, alternating directions. Stretching your neck can help alleviate any pain associated with neck strain caused by long hours on the computer, as your desk, or even on your smartphone.

4. Forward Wrist Stretch

Forward wrist stretch Hold one arm straight out in front of you. Then lift your hand with your palm turned out with your fingers pointed upwards (similar to a “halt” gesture). With your other hand, reach forward and grasp the fingers of the outstretched hand, then slowly pull backward. You should feel a gentle stretch throughout the hand, wrist, and arm. Hold for three breaths, then repeat with the opposite hand. This stretch is particularly helpful if you sit at a desk for most of the day or if your job requires frequent typing. It could also help you prevent carpal tunnel syndrome, a side effect of poor posture while at your desk.

5. Downward Wrist Stretch

Wrist stretch Stand up in front of your desk. Plan your palms on the edge of your desk, then rotate your wrists until your fingertips point toward your body. Keep your arms straight and gently push down to stretch from your hands to your shoulders. Similarly to the forward wrist stretch, this stretch aids with strengthening and stretching muscles used for extended typing or computer work.

6. Sideways Shoulder and Neck Stretch

Neck and shoulder stretch Raise your right arm and place your palm on top of your head with your elbow at a 90-degree angle and perpendicular to your right side. Carefully pull your head to the right while keeping your shoulders relaxed, using your fingers to add enough pressure to feel a very gentle stretch in the left side of your neck and the trapezius muscle in your left shoulder. Hold for three breaths and then repeat on the other side.

7. Side Twist

Sit up straight in a chair with your feet flat on the floor in front of you. Turn to your right, place your right arm on the back of your chair, and reach your left arm across to the right armrest (or on top of your right leg). Keep your feet in place as you twist, giving your neck and back a gentle but revitalizing stretch. Hold for three deep breaths, then release and repeat on the other side. This stretch can help alleviate lower back aches and pains from sitting too long at your desk or in a chair that isn’t designed for workplace ergonomics.

An Ergonomic Chair Can Help

Ergonomic chairs are not a substitute for stretching regularly, but they are a great way to help support proper posture at the office. An ergonomic chair helps your body and spine sit in a natural posture that reduces stress on various parts of your body. When you use an ergonomic chair, your spine curves naturally, and the chair situates your arms and neck so you can work comfortably (and safely) at your desk. However, even the perfect office chair cannot give your muscles the full stretch they need after working at your desk all day. Your neck, shoulders, forearms, wrists, and hands still require special attention. Stretching breaks in between using an ergonomic chair can help you focus, maintain flexibility, and boost your circulation. Then your body will get the full benefit of stretching and correct posture throughout the day, and help to reduce any pain or stiffness from extended periods of sitting. Are you looking for ways to stay flexible, fit, and healthy in your office? The staff at The Back Store is ready to assist you with finding the best ergonomic furniture for your needs!