Six Stretching Routines That Help You Say Goodbye to Aches and Pains

How many times have you been hunched over your computer at work, only to find yourself with a stiff neck or back and achy shoulders at the end of the day? It can be tempting to just ignore these minor aches and pains, especially when your workload feels like it’s getting heavier every day. But don’t ignore them! Stretching can help prevent serious problems like carpal tunnel syndrome and repetitive strain injuries that are common among all-day computer users. And these stretches can be done even if you don’t have time to go to the gym!

Static Standing Quad Stretch

The Standing Quad Stretch is a fantastic way to stretch out your quads (and hip flexors) before you sit down for a long day of computer work. In fact, many physical therapists recommend it as a go-to exercise for anyone whose job requires them to sit in front of a computer all day long. It can even be used in place of sitting while you’re at your desk! To perform it, simply stand on one leg and wrap your arms around that thigh.

Butt Kicks

I’ve spoken about butt kicks before. As a desk worker, it’s an easy stretch to do throughout your day. Start by sitting at your desk, placing both feet on one side of your chair, and slightly straightening out your legs. Lean over toward your knees until you feel a stretch in your calves (make sure not to lean too far). Hold for 30 seconds then switch sides. Do 3-5 repetitions per side as often as possible throughout your workday.

Wrist Stretch Routine

Make a thumbs-up sign with your left hand. Turn your palm down so your hand is facing toward you, then extend your right arm out in front of you at shoulder height. Now bend your left wrist back until you feel a stretch in that area. Hold for 30 seconds, release, and repeat on another side of the body. Do three sets of these stretches each day for an hour after computer use to help prevent carpal tunnel syndrome. Reach-and-Stretch Routine: To combat bad posture, hold one arm straight out from your chest, with fingers pointing forward. While keeping that arm straight and still holding it straight out from your chest, reach upward as far as possible with it. Hold for 5 seconds or more before releasing. Repeat with the other arms.

Free Ankle Stretch

People who sit in front of a computer for several hours every day can develop all kinds of aches and pains. Whether you’re an entrepreneur looking to alleviate lower back pain or simply want your ankle, knee, or calf muscles to stop hurting after a long day at work, we’ve got you covered. Here are six simple stretches that can be done in your office chair (or home office chair) with very little effort. All stretches should be held between 10-30 seconds before switching to another one—and it is recommended that no stretch is done more than three times per day.

Yoga in the Office Chair

If you have a chair with arms, all you need is your body weight to stretch out. Start by sitting up straight in your chair, then lean forward so that your arms are reaching for something on or near your desk—keep them as straight as possible, but don’t pull too hard or you may strain something! Then lean back into a comfortable position. Repeat 4-5 times. You can also try alternating between leaning forward and leaning back several times.

Good Morning!

Millions of Americans work desk jobs that have them staring at computer screens for hours on end. As a result, many office workers experience back and neck pain. Fortunately, there are exercises you can do throughout your day that can help you counteract these ailments. And as an added bonus, they’ll also help improve your flexibility. Here are six stretching routines that can boost flexibility while helping relieve back pain