It’s time to get up and stretch! Yes! If you spend long days at your desk it is imperative that you take frequent stretch breaks. Sitting is an idle activity and just a simple back extension exercise is a very effective and quick stretch you can do in your office and it will only take 2 minutes.
- Stand up with your feet should be parallel to one another your arms by your side. Look forward with your chin slightly tucked. Keep your knees soft. Inhale, then exhale and gently pull your stomach toward your back.
- Reach your arms out to the side and then take them overhead. Your elbows are straight, but not locked. Your arms are right by your ears.
- As your arms meet each other, put your palms together. Take your head back slightly to challenge and strengthen the back muscles. Hold this position for 5-30 seconds.
- To stretch even further, reach your arms even higher up towards the ceiling as you hold the position.
Sitting Stretch Adaptation
Sit upright in your chair with your arms by your side. Keep your feet flat on the floor. Pull your stomach toward your back. Continue as outlined above.
Please note: This article only describes how to do this exercise. If you have a back injury or please ask your doctor if this exercise is appropriate for you.
Ergonomics and stretching are important for those who sit at a desk all day. To avoid pain and discomfort, take frequent stretch breaks throughout the day. An ergonomic pen can also help alleviate writing pain caused from carpal tunnel or tendonitis.