4 stretches you can do without leaving your office

It’s noon. You haven’t gotten up from the table for four hours focused on the project that you have to deliver before two o’clock. You start to notice pain in your shoulders, a stiff neck, and discomfort in your back. But you’re still going.

Although the footrest you use improves your posture a little bit, it’s not a panacea either. Then you decide to do some simple stretches. The relief is almost immediate. Ailments are reduced and your overall well-being increases.

You write down the experience on your mobile, creating a reminder to do back stretches, lumbar stretches and leg stretches every two or three hours. Now we’re talking.

Your practice confirms something that doctors have been proclaiming for a long time: stretching is essential for health because it improves posture, soothes pain and makes us feel good. 

Sitting all day, standing all day

Both options cause unhealthy effects on the body. Sitting all day makes us adopt a hunched posture. As a result, the hip flexor muscles contract and there is a loss of blood supply to the lower back. 

If you are on your feet all day long, for example, those who work as shop assistants, the legs suffer the consequences. Fluid builds up, leading to swelling and stiffness. 

Stretching every so often is the best way to take care of yourself if you spend many hours in the same position. Side stretches, the triangle pose or extension of the knees at the desk are some of them. 

4 useful stretches to do in the office

You don’t even need to leave the office. Daily practice will also gradually improve your flexibility. Let’s see how each of them should be done. And if someone catches you in the middle of the work, let them join you!

Side stretches 

Work the upper back and hips. The idea is to do something similar to a C with the body, although the first few days it will take some work. For this you have to: 

• Stand up straight. Legs slightly open and shoulders back.
• Clasp your hands above your head, fingers interlocked.
• Stretch your arms as high as possible, trying to reach the ceiling. Avoid standing on your toes.
• Stretch and flex the hip slowly to the right, pushing the left hip to the other side, while continuing to extend your arms. Your body should look like a C. 
• Repeat for the left side. 
• Ideally, do two sets of one minute on each side. 

Touch the tips of your feet with your hands

It works your glutes and hamstrings, which are the group of muscles that help stretch your leg backwards and bend your knee. It’s a leg stretch that is very difficult at first. Only perseverance can help you go all the way. The steps to follow are: 

• Stand up straight with your feet together.
• Flex your hips slowly with your arms stretched toward the floor.
• Try to get as low as you can.
• Do two sets of 90 seconds.
• With practice, you will be able to get the tips of the fingers of your hands to touch the tips of your feet.

Triangle pose

Works your hips and back. It is certainly the most difficult exercise of the four indicated, but suitable for all levels of flexibility. With it, stretching of the back, hips and legs is carried out. It is very suitable for people with discomfort related to excessive hours of standing.

• Stand up and pull your shoulders back.
• Take a wide step to the right, until your legs form an inverted V.  
• Extend your arms as far as you can. 
• Hold in your glutes in order to maintain core stability and posture.
• Bend your right knee and go as low as you can. 
• Move both arms at the same time. The right hand should touch the big toe of the right foot, the right elbow should touch the right knee while the left arm is stretched straight towards the ceiling.
• Hold this posture for half a minute.
• Now repeat for the left side.
• Do two sets.

Leg stretch at the desk

You use your own work table to relax your shoulders and upper back. A classic exercise when it comes to stretching in the office. 

• Check first that the desk is solid and that it won’t move easily. 
• Stand up straight, with your feet shoulder-width apart.
• Put your hands on the edge of the desk.
• With your hands still, step back until your arms are straight and perpendicular to the floor.
• Lean forward by pushing your hips forward.
• Pull the desk moderately.
• Push your hips back in your lower back as you pull with your arms. 

These are four simple and effective exercises that will help you feel better on those work days when you barely change your position for many hours. At Cloudworks we believe that health comes first and that is why we recommend that all cloudworkers to practice these healthy movements. Your body appreciates it and it has a quick impact on your overall well-being.