Anyone who has spent their day working behind a desk can attest to the harmful effects of sitting for too long.

But it’s not just your back and neck that suffer. Your hands and wrists are at risk of injury too. Prolonged sitting and repetitive motions can lead to carpal tunnel syndrome (https://www.carpaltunnel.com/articles/typical-recovery-time-after-carpal-tunnel-surgery) and other conditions. To avoid injury and stay comfortable, it’s vital to incorporate stretches into your daily routine.

This article will discuss seven easy stretches you can do from your desk to keep your body healthy and pain-free.

Stretch for the wrist flexor

This stretch helps relieve tension in the wrist and forearm.

  1. Put your palm down and hold your arm in front of you.
  2. Use your other hand to pull your fingers back toward your wrist.
  3. Hold for 15 to 20 seconds, switch arms, and do it again.

Wrist extensor stretch

This stretch works the muscles on the top of your forearm.

  1. Hold your arm in front of you with the palm facing up.
  2. With your other hand, gently press down your fingers until you feel your forearm stretch.
  3. Hold for 15 to 20 seconds, switch arms, and do it again.

Shoulder blade squeeze

This stretch can help relieve tension in your shoulders and neck.

  1. Sit up straight in your chair and bring your shoulder blades together.
  2. Hold for 5–10 seconds and then release.
  3. Repeat ten times.

Neck tilt

 Long lengths of time spent at a desk can cause stiffness in your neck.

  1. To relieve tension, gently tilt your head to one side.
  2. Hold for 5–10 seconds
  3. Repeat on the other.

Arm and shoulder stretch

This stretch can help relieve tension in your arms and shoulders.

  1. Clasp your hands behind your back and straighten your arms.
  2. Hold for 15-20 seconds and then release.

Seated twist

This stretch can help relieve back pain and tension in your hips.

  1. Sit up straight in your chair and place your right hand on the arm of your chair.
  2. Turn your upper body to the right, and hold for 5–10 seconds.
  3. Repeat on the other side.

Hip stretch

Hips can get tight when you sit for a long time. This stretch can relieve that.

  1. To relieve tension, cross your right ankle over your left knee and gently push down on your right knee.
  2. Hold for 15-20 seconds.
  3. Repeat on the other side.

Before you go

Incorporating these easy stretches into your daily routine can help relieve tension and reduce your risk of injury from sitting at a desk.

Workplace injuries are common, and the lack of ergonomics in your environment can contribute. Remember to stretch regularly and take breaks as needed. Minimize your risk of developing long-term injury from sitting at a desk all day.

It’s important to remember that stretching is just one part of a comprehensive approach to maintaining health and comfort. In addition to stretching, take regular breaks, exercise regularly, and maintain a healthy diet.

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