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.
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.
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.
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):
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:
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.
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.
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.
Modified Chest stretch:
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.
Bent Over Lumbar/Lower Back 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:
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:
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.