10 Seated Stretches to Do While Sitting at Your Desk Job

Sitting, in general, can really put stress on our entire back, head, neck and shoulders; especially for long periods of time; which can also kill your posture and end up causing pain and postural dysfunctions.  What can you do to relieve some of that stress and tension when you sit all day at your job?  Here you will find 10 stretches to help and can all be done while you are sitting.

Neck Stretches

Side-bend stretch:Cervical Side-Bend

Grasp the bottom of the chair with one hand and tilt the head the opposite direction.  If grasping with the right hand, the head tips left and a stretch should be felt in the right side of the neck.  To increase the stretch, gently grab the right side of the head and hold–DO NOT FORCE and AVOID pain.  Hold up to 60 seconds and repeat on the other side.

Rotation stretch:

Grasp the bottom of the chair and rotate the head the opposite direction (grasp with right hand, look to the left) hold up to 60 seconds without straining repeat on the opposite side.

Shoulder Stretches

Upper trap stretch: Upper Trap Stretch

Hold the chair on the left side, Turn the head to the right, and tilt the chin to the right shoulder; grasp the head with the right hand to gently increase the stretch; hold up to 60 seconds, and repeat on the opposite side.

Deltoid Stretch (side arm stretch):Deltoid Stretch

Sitting tall, pull right arm across chest, keeping shoulder down away from the ear, hold up to 60 seconds and repeat on the other side.

Upper Trap Stretch Reaching Forward:Reach Forward Upper Trap Stretch

Sitting up tall, clasp hands together and reach the arms forward, away from the body, be sure to keep the shoulders pulled down away from the ears.

Triceps Stretch:

Triceps Stretch

 

 

 

 

Reach right arm overhead and behind back, gently pushing down on the elbow with the opposite hand as if reaching for the shoulder blade.  Hold up to 60 seconds and repeat on the other side.

Chest stretches

Seated Chest Stretch:

Sitting up tall, clasp hands behind the back, pull shoulders down away from the ears and backward for a stretch in the chest.  Hold up to 60 seconds and repeat as needed.

Chest Stretch

 

Modified Chest stretch:Photo on 5-30-18 at 1.56 PM #3

Sitting up tall, reach hands backward with palms facing forward, shoulder down away from the ears and squeezed back–hold up to 60 seconds and relax.

Back Stretches

Bent Over Lumbar/Lower Back Stretch:Lumbar Stretch

Seated with both feet flat on the floor, slowly reach forward until a small stretch is felt in the lower back. Hold up to 30 seconds and slowly return to starting position.

Full Spinal Rotation Stretch:

Spinal Rotation Stretch

Start in an upright seated position, and gently rotate the body toward the left keeping hips facing forward, hold up to 60 seconds and repeat on the opposite side. (Do not force!)

Upper back, rotation stretch:

Thoracic Stretch

Seated with knees apart, rest right elbow inside right knee, left hand on left knee and gently rotate the upper body to the left; hold up to 60 seconds and repeat on the right.

Stretching improves mood, flexibility, and energy levels

A little stretch in the middle of the day can help improve energy levels and maybe get through that 3:00pm “I just want to sleep” hour!  Be sure to breathe when stretching, as holding the breath can reduce oxygen to the brain and cause dizziness, or even fainting.

While these may seem quite simple and easy to do every “body” is different so be sure to consult your physician before trying any new exercise program.

Watch 10 Stretches to Do While Seated at Your Desk Job:

Be sure to read the Disclaimer.

As always,

Be Good, Look Good, Feel Good!

-mamaletsdoit, In Laymen’s Terms

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Mamaletsdoit, In Laymen's Terms

I recently quit my full time, well paid, Physical Therapy Assistant job to become a stay-at-home mom and raise my own FOUR children! I couldn't be happier about my decision. Now I want to still be able to provide others with my knowledge and help people understand basic ideas and gain exercise knowledge for a better, healthier, and physical lifestyle, this is why I have created "mamaletsdoit, In Laymen's Terms." Here you will find information about proper exercise techniques, theories behind exercises, stretching, etc. plus much more including strengthening your mind. Disclaimer: I am a licensed & certified professional and do have knowledgeable information to provide to you; HOWEVER, you should never apply or take this information in supplementation of your own physician, PT, or medical professional. Consult your physician before starting ANY type of exercise routine; never perform exercise that causes you pain.

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