When you work from home you have flexible hours, free reign of the coffee machine, and no commute to worry about. However, sitting in front of a desk all day can still be tough. We’ll show you 6 invaluable desk stretches.
Did you know that the average office worker sits for more than 1 300 hours each year? That can cause a lot of strain on your back, shoulders, and neck.
Taking short stretch breaks throughout the day can really help with your posture and blood flow, as well as reduce stress. And being away from your screen for a few minutes can give you the energy and creativity boost that you need.
Let’s take a look at 6 desk stretches you can do from the comfort of your home office. You can do all of these while seated at your desk.
See also: Working from home? This is what you need for your home office
1. Neck stretch
- Sit up in your chair with your shoulders relaxed
- Gently tilt your head to the right, bringing your toward your shoulder. Make sure not to lift your shoulder.
- Hold for 15-30 seconds, then switch sides.
2. Shoulder rolls
- Sit up with your arms relaxed at your sides
- Roll your shoulders up, back, and down in a circular motion.
- Do 10 slow rolls backward, then 10 forward.
3. Figure four stretch
- Sit down and cross your right ankle over your left knee, forming the shape of a 4.
- Keep your back straight and gently lean forward to deepen the stretch.
- Hold for 20–30 seconds, then switch sides.
4. Wrist stretch
- Extend your right arm in front of you, palm up.
- With your left hand, gently pull back on your right fingers until you feel a stretch in your wrist and forearm.
- Hold for 15–20 seconds, then switch hands.
This is perfect if you’ve spent hours typing or using a mouse or trackpad.
Want to spend less time in front of the computer?
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5. Cat-cow stretch
- Sit on the edge of your chair with your feet flat on the floor.
- Place your hands on your knees.
- Inhale, arch your back and lift your chest. This is the cow pose.
- Exhale, round your spine and tuck in your chin. This is the cat pose.
- Hold the poses for 5–10 slow breaths and repeat as many times as you’d like.
6. Chest opener
- Sit up in your chair and interlace your fingers behind your back. If that’s difficult to do, you can grab your wrists or elbows instead.
- Gently squeeze your shoulder blades together and lift your chest.
- If you can, straighten your arms slightly and lift your hands away from your back.
- Hold for 15–30 seconds, breathing deeply.
Even a couple of minutes stretching can make a difference. Why not include some desk stretches in your next coffee break?
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