Sitting down for long period of time can cause lasting damage to the human body and spine, not only reducing productivity but sometimes even resulting in permanent harm.
However, doing a few stretching exercises every day can help relieve back pressure and ease physical discomfort. Here are a few exercises to start with.
Chest
- Lace your hands together behind your back
- Straighten your arms and lift your hands high up
- Hold at least 10 seconds
Shoulder
- Hold one of your arms across your body
- Using your other hand, pull your elbow towards your chest
- Hold at least 10 seconds
- Switch arms and repeat
Shoulder Shrug
- Lift your shoulder as high up
- Squeeze hard and hold the position for 2 seconds before releasing
- Repeat motion 10 times
Spine
- Press your feet flat against the floor
- Gently rotate your torso towards the left
- Hold at least 10 seconds
- Repeat towards the other side
Back
- Sit straight and bring your feet together
- Press your palms to the small of your back
- Lean back and hold at least 10 seconds
Torso
- Lace your hands together
- Stretch your arms up towards the ceiling
- Hold at least 10 seconds before releasing gently
- Repeat 10 times
Forearm
- Stretch one arm out and turn your palm down
- Use your other hand to pull your fingers towards you
- Hold at least 10 seconds
- Switch arms position and repeat
Neck
- Grab the side of your chair with your right hand and pull
- Tilt your head to the left and stretch
- Hold at least 10 seconds
- Repeat towards the other side
