Movement

Workplace Stretching That Every Tech-Worker Must Do

IT jobs have a reputation of being challenging. Making sure that your team members are physically active while working is crucial for better work experience. Here are six workplace stretches every tech worker must do.

By Namami

12 Mar 2023

Too much work and not enough time for yourself can lead to stress, burnout, and general dissatisfaction. Active stretching is one best way to incorporate relaxation while at work.

According to a 2014 study by the National Library of Medicine (USA), stretching can improve joint range of motion (flexibility), decrease muscle tension, improve circulation, relieve muscle pain, and prevent injury. Our bodies want a stretch after prolonged periods of sitting or inactivity. This instinct is your body's way of notifying that stretching is beneficial. Stretching should be part of everyday routine if you want to live pain-free.

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Related Story: Finding Joy Through Exercise

The Art of Taking Active Breaks For Tech Workers

Taking active breaks is crucial for your mental health while working. It reduces eye strain, improves mental and physical well-being.

1. Breaks Helps Your Brain Process Better

Our brains operate in two modes: concentrated and diffuse. Our brain is more relaxed and in a 'daydream' state when operating in diffused mode. Instead of forcing yourself to discover the answer, consider letting your mind wander by taking active breaks such as stretching.

2. You Will Get A Better Sense of Your Goals

When you're focused on the details, it's all too easy to lose sight of the wider picture. Take a pause, step back, and evaluate your goals and priorities to ensure that you're focusing your efforts on correct tasks and initiatives. Being able to perceive this bigger picture is especially crucial for leaders and managers, who must keep their focus on strategic goals.

3. You Will Not Face Creative Block

Deep thought work without breaks diminishes your potential to be innovative. It exhausts your cognitive ability and prevents you from making creative connections.

If you are skipping lunch to maintain a high level of productivity, you're probably not doing yourself any favours. Allow your brain to relax and recharge, much like an athlete would allow their body to rest after a race or training session, to refuel and energise for the work ahead.

4. Breaks Can Help You Cultivate Healthier Habits

Taking frequent breaks from your computer or smartphone screen can also help in prevention of computer vision syndrome, which usually appears as eye strain and headaches. Medical professionals advocate taking a 20-second break from your device and looking at anything 20 feet away for 20 seconds every 20 minutes. You could even try to fit in a 20-minute stretching routine which would destress your muscles.

5. Taking Breaks Helps You Be More Productive

Implementing a regular break schedule can also provide you with a series of tiny deadlines to work towards, which can motivate you to complete a task more quickly. And all of the advantages of taking regular breaks such as aid in information retention, understanding the big picture, cultivating creativity, and adopting healthier habits will eventually combine to allow you to work more successfully and effectively.

Related story: 4 Easy Steps To Perfect The Plank

Why Is Stretching Important?

You might spend the entire day at work tied to your chair due to deadlines. In this situation, stretching is important. Repetitive motion, bad posture, and prolonged stillness can all contribute to or worsen musculoskeletal problems.

Stretching has many powerful health benefits. As remote work options are increasing with demanding schedules, our sedentary lifestyle results in stiff muscles, migraines, poor posture, dehydration, tension, and lack of sleep, affecting our quality of life. Stretching every day for 10 minutes can be extremely beneficial for health. Few of the benefits includes:

1. Stretching Reduces Fatigue

Stretching improves blood flow and nutrient delivery to joint structures and soft tissues.
Stretching raises soft tissue temperature and promotes tissue flexibility.
Stretching enhances joint synovial fluid (the lubricant for bones and articular cartilage), which allows for a broader range of motion and minimises joint degeneration.
Stretching boosts a joint's ability to move through a greater range of motion while using less energy.

2. Stretching Improves Muscular Balance And Posture

Soft tissue tissues are frequently inadequately suited to the impacts of gravity and bad postural habits.
Stretching realigns soft tissue structures, lowering the effort required to acquire and maintain excellent posture in daily activities.

3. Stretching Improves Muscle Coordination

Stretching increases the velocity of nerve impulses (the time it takes an impulse to travel to the brain and back to the muscle).
Stretching allows opposing muscle groups to work together more effectively.

Six Easy Desk Stretches For Tech Workers

According to UR.Life head physiotherapist, Vinay Aindala, stretching every day for 10 minutes will help you improve in physical fitness and overall well-being. If you are wondering where to start, here are six easy stretches that are a great kick off.

1. Pectoralis Stretch

Also known as the Towel Chest Muscle Stretch, it lengthens the chest muscles so that upper body positioning feels natural and comfortable.

To stretch your chest:

Turn your elbow behind you, no longer out to the side.
Raising the elbow higher or lower changes the stretch.
Experiment until you only feel a stretch in the front chest and no pain or pinching anywhere in the shoulder.
Keep your shoulders down and relaxed.
The purpose of this stretch is to lengthen the front chest muscles. Feel the stretch in the intended area.
Use a mirror to help you with the position.

2. Trapezius Stretch

Stretch your neck to either side:

In a seated or standing position, tilt your head to the left.
Keep your nose facing forward.
Place your left hand over your ear and lightly apply pressure.
Use your right hand to reach behind your back from underneath.
Touch your shoulder blade to ensure you are keeping it down and to the back.
Hold the position for 30 seconds. Then, do the same in the other direction, tilting to the right.

3. Piriformis Stretch

Stretching enhances the piriformis and adjacent hip muscles' strength and mobility. To do this stretch:

Lie flat on your back with your legs straight.
Lift your leg and bend your knee. With your opposite hand, pull your knee toward your opposite shoulder.
Hold for 30 seconds.
Do this on each side three times, twice a day.

4. Calf Stretch

To gain a calf stretch from this basic yoga stance, press your heels towards the ground.

Begin in a high plank position with your hands directly beneath your shoulders
Shift your weight back, pressing with your fingers and hands, to bring your buttocks to the ceiling, forming an inverted V shape with your body.
Push your heels into the ground—the closer they are to the ground, the deeper the calf stretches.
Bend your knees slightly while pressing your heels into the ground to stretch the lowest area of your calves.

5. Hamstring Stretch

The hamstring muscle is located on the rear of your upper leg. To stretch your hamstrings, do the following:

Lay on the floor near a wall or door frame's outer corner.
Lift your left leg and place its heel against the wall. Maintain a small bend in your left knee.
Stretch the back of your left thigh by gently straightening your left leg.
Hold for approximately 30 seconds.
Repeat with the other legs.
When your flexibility improves, increase the stretch by progressively moving closer to the wall or door frame.

6. Child's Pose

The child's pose helps to stretch your back and muscles around your hips. It lengthens and stretches the spine. Child’s pose also relieves neck and lower back pain.
Kneel on a carpeted floor, or ideally, a yoga mat, with your knees hip-width apart and your feet together behind you.
Take a calming breath in, and as you exhale lay your torso over your thighs, slowly bringing your forehead to rest on the floor.
Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
Extender your arms overhead in front of you.
You can adjust this posture by taking your knees even further apart, or inching your fingertips forward to see what feels most comfortable.
Hold for 1 to 2 minutes or longer.

Workout At UR.Life Studios

When you’re looking to take your exercise regime to the next level, head to UR.Life Studio. We are the premier destination for fitness in Hyderabad, offering customised fitness plans and more for your needs. Our team of celebrity trainers, certified nutritionists and experienced physiotherapists are here to help you unlock your full potential.

Our two locations in Jubilee and Kavuri Hills in Hyderabad offer a swimming pool, gym, spa, rehabilitation centre and cafe to ensure you reach your health objectives. Our gym offers classes in aerobics, CrossFit, Zumba, and more.
Come try our world-class gym and experience the difference for yourself. UR.Life Studio is a premier destination for all things health, wellness and fitness.
Our team of highly trained experts are adept at customising personalised training and nutrition plans to help you meet your health goals.
Our cafe features more than 100 dishes from around the world to tantalise your tastebuds. Visit our cafe and make it your hangout spot!

Need all your wellness solutions in one place? A whole new world awaits just a click away.