Desk job: stretches to stay fit at work

You don’t have to kill yourself at work. Move, stretch and bend to stay fit.

Move around

Sitting for long periods of time can cause muscle aches, especially back. Try and walk around every two hours, especially after lunch.

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Don’t sit for too long

Experts recommend taking a stretch break every 20-30 minutes.

Stretch fingers

• Separate and straighten your fingers until you feel a stretch.
• Keep your hand in alignment with your wrist the whole time.
• Hold for 10 seconds.
• Then, with your hands in the same positions, bend the knuckles.
• Hold for 10 seconds.

Stretch wrist

• Grasp one hand and slowly pull back your fingers.
• Hold for 5 seconds.
• Gently press the back of the hand. The stretched hand should be down with the palm facing you.
• Hold for 5 seconds.
• Repeat with the other hand.

Stretch neck

• Lower your chin to your chest.
• For an added stretch, place your hands on the back of your head and very gently press down on your head, so you feel more of a stretch through the back of the neck.
• Hold for 15-30 seconds.

Stretch neck (side)

• Turn your head to one side while keeping your shoulders straight.
• Keep your chin parallel with the floor.
• Hold for 15-30 seconds.
• Turn your head to the other side and repeat.

Elbows-out chest stretch

• Place your hands behind your head.
• Squeeze your shoulder blades back and down as you bring your elbows back as far as possible.
• Hold for 15-30 seconds.

Lower back stretch

• Sit forward in your chair.
• Bring one knee towards your chest and gently pull the back of the thigh towards you.
• Hold for 15-30 seconds.
• Repeat with the other leg.

Quad stretch

• Stand and place one hand on the back of a chair or desk for stability.
• Grab one leg (with the arm on the same side) and bring it toward your glutes.
• Hold for 15-30 seconds.
• Repeat with the other leg.

Across-the-body shoulder stretch

• Place one hand under your elbow.
• Lift the elbow and extend it across your chest without rotating your body.
• You will feel a stretch along the back of your arm and into the back of the shoulder.
• Hold for 15-30 seconds.
• Repeat with the other arm.

Overhead shoulder stretch

• Lift one arm and gently bend it behind your head.
• Place your other hand on the bent elbow to stretch the back of your upper arm, shoulder, and back.
• Hold for 15-30 seconds.
• Repeat with the other arm.

From the April 2018 issue of FHM India.