By the age of 25 most of us end up with desk jobs where sitting all day is inevitable. And no matter how many breaks you take the long sitting period causes discomfort in the back, shoulders, and neck. While right sitting positions and lower back pain exercises and stretches do help to a certain extent, sometimes feeling like your muscles are extremely stressed is common. Here are 5 simple stretches you can try at your workplace to relax and get rid of body pain and discomfort. 

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Start with a proper seating position. Sit straight with your thighs in 90- degree angle to the floor. Adjust your chair to bring you to this position. Make sure your chair can support you while you are trying these stretches.

1. The seated bend: 

Stretching the lower back will help relax and relieve the stress from your body. This will also help energise your brain and hence take a small break in between your work to do this stretch.
  • Start with the seating position as mentioned above and raise your hands while inhaling.
  • Bend forward from the waist and exhale. Try to reach the floor with your arms relaxing from your shoulders.
  • Take a deep breathe and exhale and while doing so ease your torso further into your thighs.
  • Hang your neck softly in between your knees and do not spread your legs too much apart.
  • Relax your shoulders and hold in this position for 10 breaths. Take a small break and do two to three repeats.
  • If you can try doing the same with your legs stretched out in front of you or 45 degrees to the sides it would be a great stretch too.

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2. The Seated spinal twist

Among the various parts of our body, our spine faces extreme tension while being seated throughout the day. This exercise will help relax the stress built up in your spine.
  • Sit on the side of your chair to have your shoulders and back perpendicular to the chair back.
  • Sit straight and place your feet comfortably on the ground and hold the backrest of your chair.
  • Now twist your body by pulling yourself toward the back of the chair and stay in the position for 10 breaths.
  • Change to the other side of the chair and repeat the same exercise.
  • This will stretch out to your spine, neck as well as chest.

Image Source: http://www.fivepillarsyoga.com/how-to-stretch-at-your-desk/

3. The chest opening stretch

Desk jobs cause the muscles in the shoulder and chest areas to become extremely sore and tight which causes discomfort. Stretching this part of your body will help you ease into your chair and work better.
  • Sit on the chair and stretch your hands behind and interlock your fingers on top of the backrest.
  • Drop your chin to your chest and stretch. Stay in this position for 10 breaths and relax. Now repeat the same 4-5 times before your feel well relaxed.

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4. The standing pigeon 

The tension built up on the bottom part of your body needs to be removed, and this standing stretch will help relieve the same.
  • Stand close to your desk with your hip parallel to the height of your office.
  • Facing the desk place your leg, your knee and the bottom part of your leg sideways flat on the desk. Make sure the position is such that the pin is parallel to your body.
  • Keep your other leg straight and hold on the position for 10 breaths.
  • Relax and bring your other leg to this position and repeat 2-3 sets.


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5. The 6 o'clock finger stretch 

Typing all day will make your fingers feel really sore, and some stretching for your fingers is also necessary. Your forearm also needs some working out, and this stretch will help you work them both.
  • Stand at the desk edge and place your hands on the surface of your desk.
  • Rotate your fingers to face towards your body to form a 6 o'clock position. You can turn as much as it is possible for you too, towards your body.
  • Make sure the position does not cause you any pain or discomfort and then lean forward. Try to straighten your arm at the elbow.
  • While your palm is still placed on the surface try to lean back and you will be able to feel the forearm muscles being stretched.

Hold the position for 10 breaths and relax.



Image Source https://www.gaiam.com/blogs/discover/3-stretches-to-beat-back-pain-without-getting-up-from-your-chair


Apart from these you can also try forward standing bend in your cabin, and hip flexor stretch at your table to energise your body. Try repeating these exercises every 2 hours to relax in between work and get back with full energy. A tree pose is a yet another stretch you can try near your desk.


Pay attention to the chair type and position to make it comfortable for your back. Remember a busy day could take away the energy in you and hence relaxing will get you ready for the next day. You can try some long baths with some essential oils that will calm your muscles and give you a good night sleep. While these desk exercises could be a good start, make sure you do some physical activities at least twice a week for a healthy life.




Author Bio
Jessica is an avid reader who enjoys getting lost in the world of books. Holding on to her passion for fitness, She Believes that healthy diet is a key to healthy living.