Sitting for eight hours a day takes a toll on the body, so office workers may find that they’re struggling with premature muscle and joint pain. Luckily, these ailments can usually be improved by taking frequent walk breaks and setting aside time to stretch throughout the day. If you spend most of your day behind a computer screen, consider the stretches and exercises we share here to keep your muscles flexible and strong:
Shoulder Stretch: Walk-Out
Practicing proper posture for the duration of the workday can be challenging. If you often find yourself slumping at your desk, you probably experience shoulder pain. When your shoulders could use a good stretch, use the walk-out exercise to encourage your chest to open and shoulder blades to pull together. To perform this stretch, all you’ll need is a door frame. Stand with your feet together, and place your hands on either side of the doorway. Keep your wrists, elbows, and shoulders in a horizontal line and walk forward until you feel a stretch, but be sure not to overextend.
Neck Stretch: Chin Tuck
If you often use a laptop or your desktop isn’t placed at the ideal height, you may notice that your neck feels tense from the strain of keeping your eyes on the screen. Neck pain is often connected to shoulder and back discomfort, so it’s crucial to stretch often and release tension from this part of the body. To keep your neck feeling loose and comfortable, take a few moments to practice the chin tuck each day. Simply drop your chin to your chest, and hold for 30 seconds. Then, slowly lift your chin to its normal position.
Core Workout: Use a Stability Ball
Looking for an office-friendly way to improve your core strength? Make the switch from a traditional office chair to a yoga or stability ball. This exercise can be done for just a few minutes per day in the beginning, and it’s possible to work up to several hours at a time. Unlike a conventional desk chair, a yoga ball encourages the user to sit tall and engage their abs to find balance. The simple act of sitting may feel like quite a workout at first, so keep your office chair handy in case you’d like a break.
Sitting behind a screen doesn’t have to lead to discomfort. By staying diligent about stretches and exercises, you’ll improve your range of motion and muscle tone. In addition to staying active throughout the day, consider investing in high-quality office furniture that provides ergonomic support. Our team at EON is here to help you find the perfect furniture and supplies for your office, so please reach out to us when you’re ready to learn more about our services.