These days, many of us are working from home, or it seems like everyone is working more hours and using the old “no-time-to-exercise” excuse more than ever.
Whilst we may struggle to find the time to exercise, we can do stretching, muscle-strengthening, and even short stints of aerobic exercises right at your desk, regardless of whether we are in the office or at home.
Exercising at your desk:
If you spend a lot of your time or all day working at a desk you may find that your shoulders, neck or back are hurting after long days spent sitting down awkwardly. These kinds of aches and pains can make us more uncomfortable and less productive.
People in the UK take a massive 28 million days off work a year because of muscle and bone problems.
What exercises can we do to help maintain good physical and mental health whilst working from our desk:
- Seated Spinal Rotation;
- While seated, cross your arms over your chest.
- Grab your shoulders.
- Rotate your upper body from the waist, turning gently from left to right as far as feels comfortable.
- You should feel a tension on both side of your lower back as it stretches out
- Posterior Shoulder Stretch;
- Hold one arm across your body.
- Pull your elbow into your chest.
- You should feel your shoulder gently stretching
- Shoulder Shrugs;
- Gently lift your shoulders.
- Let them slowly fall.
- You should feel tension being released as your shoulders drop.
- Sitting Back Extensions;
- Sit straight with your feet together.
- Put the palms of your hands into the small of your back.
- Lean back over your hands, feeling your lower back stretch out.
- Neck Rotations;
- Keep your head upright.
- Gently turn your head from side to side.
- As you turn your head, try to move it past your shoulder.
- You should feel the muscles on the outside of your neck gradually stretching.
- Upper Shoulder and Neck Stretch;
- Sit on one hand.
- Tilt your head away from the hand you’re sitting on.
- Tilt your head slightly forward, towards your shoulder.
- You should feel the muscles in your neck and shoulder being stretched.
- Change sides, and repeat.
- Shoulder Extension One;
- Stand up and stretch your arms out behind you.
- Clasp your hands together and gently lift your arms.
- You should feel your shoulders and chest stretching.
- Shoulder Extension Two;
- Hold both arms above your head.
- Link your hands with your palms facing upwards.
- Reach as high as possible.
- You should feel your shoulders stretching
We will explore and demonstrate these exercises during the ‘Exercising at your desk’ webinar on Tuesday 27th April 2021 at 12pm. You can register to join the webinar at below link:
https://attendee.gotowebinar.com/register/256789155952812559
If you are unable to join the webinar live, a recording of the session can be accessed using the same link above after the webinar has taken place.
If you feel you may need some support, you can also contact Care first. Care first is a leading provider of confidential, professional counselling, information and advice services. All employees are eligible to use Care first, our services include; telephone counselling, information services and online support. Call Care first on the Freephone number provided by your organisation and you can speak to a professional in confidence.