When you get to your office, the chances of standing up before a long stretch of hours is highly unlikely. You tend to sit more, and your body gets used to the position. The lack of variation causes tension, stiffness, aches and pains. Now, we know that you have to do your work and cover as much ground as you can. That’s why we are offering you 10 simple exercises that you can do reduce pain and stretch out your muscles more. Students could give some information from this article too, and if they are part-time workers it is an excellent possibility to custom essay online to get any help from the experts while studying in college.
- Chest stretch
Lace your fingers together or place both arms straight to the side. You could also use a resistance band or find a doorway nearby and place your forearms on either side; stretching until you feel it in your chest.
- Shoulder shrugs
Whether you’re seating or standing, lift your shoulders high and squeeze them in. Allow them to stay so for about 2 seconds, roll back down and repeat.
- Upper Back Stretch
Extend your arms out and make a circular motion with your hands so that the palms don’t face each other. Cross your arms so that the palms are pressed against each other. Take your abs in and relax your upper body.
- Spinal Twist
While seating, allow your feet to stay flat on the floor. Contract your abs and slowly revolve the torso to a side. Place your hands on the chair handles to go as deep as you prefer. Keep the twist be as comfortable as possible.
- Torso stretch
Seating or standing, either will work. Lace your fingers together and extend your hands upwards towards the ceiling. Stretch yourself as high as you can and slowly release your breath. As you exhale open your arms wide and tend down. Then, repeat the process.
- Forearm stretch
Stretch either arm out so that your fingers are facing the floor. Then use the other hand to stretch your finger towards yourself. You should feel the stretch on your forearm. Hold up for a few minutes and repeat until you’ve done for both hands.
- Neck stretch
Reach down towards the edge of your chair with your right hand. Gently pull while tilting your neck to the opposite direction. You immediately feel the effect on your neck down to the shoulder.
- Hip Flexor Stretch
This is ideal for the glutes and the hip area. You need to stand and take your right leg backwards for a few feet. Slightly bend the back knee as though you are in a lunge position. Go low until you feel the front side of your right hip stretched out. Make sure you keep the back glutes tight. Hold for a few seconds and switch legs.
- Seated hip stretch
Another hip exercise. While seating, allow your right ankle to cross over the left knee or vice-versa. Sit up and lean forward. Keep your back straight.
- Inner thigh stretch
You’re seating. Keep your legs wide open and your toes out too. Then, lean forward with both elbows on your thighs. Let your back stay straight and keep the abs contracted. Press forward slowly and push your thighs out too.
