Have you ever felt like a truck had just run you over when you lay your back down on your bed after an 8-hour shift at work?

Whether it’s a 9 to 5, or a night shift, the torture on your back is inescapable! If ignored for a longer period, it can jeopardize your posture as well. You may already be going to the gym, or doing yoga regularly, but your muscles and joints need some tender loving care while at work too! Having said that, we don’t mean you should do full body stretches on the work floor, lunges in the aisles, squats in the cafeteria, or yoga asanas at a conference meeting. It is recommended that you practice discretion (you are at work after all)!

But , simple stretching at workplace should not replace your existing workout routine.

So, we have come up with 6 simple stretches that you can do at or near your desk which will not only help improve your posture but also keep any muscular pain at bay. Keeping in mind not to leave out any major muscle group or joint, we have compiled stretches that will engage all joints from head to toe! So, here we go!

neckThis simple head movement will ease the stress on your neck and avoid stiffness. Put your right palm over your head and tilt your head down to your right side. Then, with your left hand, pull your head to your left side. You can do a variation of this with the palm of your hand pushing back on your forehead, then swapping again to push your head forwards from the back of your head to balance out the stretching. Do 5 reps for each side.shouldersThis stretch engages your shoulder blades and is easy to execute. Hold your right arm straight across your chest in such a way that your right hand is to the left of your body. Grab your right elbow with your left hand and pull your arm across your body towards your left shoulder. Hold for 5 seconds and repeat with the left hand. Do 5 reps for each side.spineA strong spine ensures a proper posture, and hours of sitting in a chair will take a toll on your vertebral column. To avoid bad posture and its eventual complications, here’s a simple stretch for you. Reach your hands up as high as you can to elongate your back, interlocking your fingers and hold for 10 seconds. Add to the stretch by leaning to the left and then to the right to include your obliques in the stretch. Do 5 reps for each variation.

backA hunched back is, more often than not, the result of endless hours of sitting in the same position day in and day out. It’s neither a pretty sight, nor a healthy one. Bend down and try touching your toes while being seated and hold for 10 seconds and repeat for as many reps as you can. This will stretch your torso, that area of your back that is prone to hunching as your fingers go crazy on the keyboard.handsTalking about typing, don’t forget your hands and, more specifically, your wrists. Typing can lead to complications like Carpal Tunnel issues (numbness and tingling caused by a pinched nerve). Stretch your right hand out in front of you and with your left hand, pull the tips of  the fingers of your right hand towards you and hold for 10 seconds. Then, keep your left hand stretched over your right hand and with your left hand try pushing the knuckles of your right hand downwards. Swap your hands and repeat the same for the other one. Do 5 reps for each hand.toesWeak ankles and toes leading to frequent sprains is often the result of too much sitting and less stretching. You need to get your blood flowing. With your heels on the floor, pull your toes up towards you. Next, put your toes on the floor and lift your heels. Lastly, don’t forget to stretch your legs. When you go out for lunch, take the long way about. It does go a long way!

We know how difficult it gets when you have a timeline to meet, attend several meetings and still look as fresh as morning dew! So, there you go – 6 simple stretches for you to do while at work from time to time, as often as you feel the need to. Try them and let us know if you feel the difference afterwards. Meanwhile, happy stretching!

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