Movement
5 Simple Mid-day Stretch Break You Need At Work
If you’re working a nine-hour desk job, remember that your neck, hamstrings, spine and hips suffer the most. Unwind with this quick afternoon stretching routine.
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We've all experienced the afternoon slump—that time of day when our energy plunges, leaving us sluggish. We usually become desperate for a quick fix, which can usually be caffeine or something with a high sugar content. Working a desk job means sitting in the same spot almost all day long—give or take a few trips to the bathroom and cafeteria. This takes a toll on your body, causing rounding of the spine, and discomfort in the neck, shoulders, and lower back. When we’re sitting for hours at a time, the hip flexors (the muscles on the front of your hips) shrink and feel tight.
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What's the solution? Plan a mid-day stretching break. Doing some simple stretches regularly helps the body and the brain optimally. Next time when you’re tired, just do a quick stretch or two mid-day to reset—focus especially on the neck, shoulders, back, and hips. Enjoy the benefits of a daily stretching routine by mindfully moving your body: focus on your breath and gently move your muscles to beat fatigue.
By incorporating an afternoon stretch routine, you will gain benefits such as:
- Reduced stiffness in muscles
- Decreased muscle tension and body aches
- Improved flexibility and motion in joints
- Better mood at work
- Higher energy and alertness
Read here: 7 Moves To Relieve Stiffness From Sitting All Day—Full Body Mobility Routine.
Here’re a few short stretches you can perform at your workplace. These are perfect for full-body mobility. To reduce body pains and boost mobility, try some simple moves by Mumbai-based mobility and movement coach Shereena Master.
1. Overhead Stretch
- Sit on your chair with your back straight.
- Raise your arms above your head, interlock your fingers, and push towards the ceiling.
- Hold for 10 seconds. Put your hands down to relax.
- Repeat 4-5 times.
Related story: 7 Science-Backed Ways to Get Over the Afternoon Slump
2. Neck Rolls
- This exercise can be done either way, standing or sitting. Start with your head straight and look forward.
- Tilt your head to the left side and slowly roll it back towards the right side in a circle.
- Bring your head up to the starting position. Repeat 3 to 5 times.
- Switch to the opposite side for 3 to 5 repetitions.
Vinod Channa, a Mumbai-based celebrity fitness trainer, shows gentle exercises to improve mobility of the neck, arm and help lessen shoulder pain. Read more: 6 Exercises You Can Do At Your Desk To Ease Shoulder Pain
Related story: The Many Benefits Of Physiotherapy: Pain Management Guide For Desk Jobs
3. Wrist Stretch
- Stand near a desk or a flat platform at a low level where you can easily place your palms.
- Place your wrists on the desk/platform, so they face away from you- forward or sideways. Apply pressure until you feel the stretch.
- Hold for a few seconds, and then follow with some wrist circles.
Related story: 15-Minute Mobility Routine To Relax Stiff Muscles
4. Shoulder Pass Through
- Stand straight, holding a book/bottle or anything you can grab from your desk. Keep your abs engaged, butt tight and do not flare out your ribcage.
- Raise the pipe overhead and bring it down behind you, as far as possible.
- Bring the pipe back in front as you push your shoulders down in their sockets without bending your elbows or pelvis.
New York City-based yoga teacher and lecturer Eddie Stern shows a few yoga asanas to reduce back pain triggered by a sedentary lifestyle. Read here: 10 Minutes Yoga Asanas For Back pain
Related story: 5 Desk Exercise Equipment for Working Professionals.
5. Hamstring scoop
- Stand straight and put one foot forward, with your toes lifted and your heel firmly planted on the floor.
- Bend down into a deadlift pose, push your hips back, and go all the way down as your arms reach for the toes of the extended foot.
- Raise yourself back up, switch to the other leg, and repeat.
Try more yoga poses for backache by New Delhi-based yoga instructor Zubin Atre here 6 Moves To Ease back Pain
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