Best stretches if you sit at a desk all day. When I was still actively working as a trainer I had a many clients who were pretty much chained to desks during the day. Lots of them made time to actively work out, but the effects of sitting at a desk, day after day where very apparent. The crazy thing is that the effects of sitting with your shoulders rounded forwarded, some muscles in a lengthened position and others in a shortened state, for hours on end are actually reversible, you just need to be diligent.
I know that some of you are probably groaning now, thinking that you have one more thing that you have to add to your already busy day, but hear me out for a second. These stretches will take you a few minutes, even if you hold them each for the full 30 seconds, that’s 5 minutes in total and I just don’t believe that you can’t find that time.
BEST STRETCHES IF YOU SIT AT A DESK ALL DAY
Tip over tuck. I personally start most of my stretching sessions with this stretch. You can do this stretch in a wide stance or a narrow one (I like to start with the narrow one first and then move on to the wider stance). Start with your feet about hip distance apart, interlace your fingers behind your back and tip your body forward aiming your nose toward your knees. Let your arms reach up toward the ceiling. Hold for up to 30 seconds while breathing deeply. Note. Make sure that you aren’t tipping your weight backward, make sure that your hips stay in line with your knees and keep your weight over the balls of your feet.
Scissor stretch. Standing with your feet hip distance apart. Now step forward (about 3 ft) with your right foot. Keeping both legs straight, exhale as you bend your body forward. Hold for up to 30 seconds and switch feet.
Deep lunge. I like this stretch because it’s also a hip opener and if you are sitting at a desk for much of the day then chances are your hips are pretty tight. Start by stepping into a wide, low lunge. Watch that your front knee is in line with your heel. Your back leg should be straight. Find your balance (or place your hands on your front quads) and open your chest up to the ceiling. Hold for up to 30 seconds on both legs.
Straddle with side bend. Let’s break this stretch down into three parts. Start by sitting on the floor then open your legs as wide as they will go to the sides. Now reach your arms forward, hinging at your hips and aim to get your chest down to the floor. Don’t worry if you can’t flatten yourself down, but the goal is to keep your upper body straight instead of curving it. Hold for up to 30 seconds. Part 2. Rotate your torso to the right and hinge forward onto your right leg. Try to keep your back straight. Hold for up to 30 seconds on each side. Part 3. Facing forward, bend sideways over your right leg. Aim to get your ear onto your knee. Hold for up to 30 seconds on each side.
Knees to chest. After all that stretching it’s nice to give the muscles a rest. Lying on your back tuck your knees into your chest and let your body rock from side to side. Hold for up to 30 seconds.
I really like these stretches because they don’t just focus on the hamstrings but rather incorporate the whole lower body including your glutes, hips and lower back. These stretches are actually great for anyone who spends a lot of their day sitting and not just at a desk. Are you in a car for many hours a day, or maybe you constantly travel? These stretches have got you covered and you should be doing them everyday. It will only take a few minutes, but you’ll feel so much better and in the long term they can help prevent lots of other physical issues. Just make sure that you are warmed up before doing any deep stretches.
Read: How Important Is A Warmup & Best Warmup For Your Workout