Office chair stretches/exercises?

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KiyaK
KiyaK Posts: 519 Member
edited October 2024 in Fitness and Exercise
Hello all,

I have an office job now & my back, shoulders & neck get REALLY tight from sitting in a chair all day. I was wondering if anyone had suggestions for stretches or "exercises" I could do at my desk every 30 minutes or so, that won't make my coworkers look at my like I'm crazy, haha!

Side note, every hour or two, I go to the bathroom & do arm circles, neck rolls, trunk twisters etc.

Replies

  • amyhoss
    amyhoss Posts: 414 Member
    save!
  • TeaBea
    TeaBea Posts: 14,517 Member
    About.com is a good resource. They include pictures ... very helpful

    http://exercise.about.com/od/flexibilityworkouts/tp/officestretches.htm
  • Staceyblewin
    Staceyblewin Posts: 96 Member
    I think everyone in the office understands getting stiff while working so I don't think anyone would look at you funny if you do the neckroll and arm circles at your desk. I know I do.
  • RissaDean
    RissaDean Posts: 189 Member
    The main thing is to make sure that you are sitting at your desk with proper posture....don't cross your legs, and try to imagine a string pulling your spine straight up. Also try to keep as much distance btw your ears and shoulders as possible - I know that I tend to scrunch up when I'm concentrating really hard on something :)

    Excercises that I do that no one notices:
    - Leg lifts: while sitting normally, straighten your knees and try to touch the bottom of your desk w/ your toes. I try to do sets of at least 20. An orthopedist actually gave me this excercise to strengthen my quads.
    - not sure what to call this other thing...focused breathing maybe??: (while sitting normally with good posture) take a deep breath, as deep as you can. Now exhale, and try to make your belly button touch your spine. Try to engage as many of your tummy muscles as possible.
    - shoulder shrugs: roll your shoulders forward a few times, then back. This isn't really an "excercise" as much as a stretch to keep me from scrunching my shoulders.

    Happy sneaky working out ;)
  • KiyaK
    KiyaK Posts: 519 Member
    Thank you for the suggestions! I am feeling much better today. Usually my back is popping constantly while I'm in my chair, but doing some of these stretches is really helping :)
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