General Stretching Exercises For Office Workers

If you are stuck in an office all day, you might as well admit it: whatever exercise you do there will never seem enough, and therefore, the earlier you get a head start, the better. Do not wait until your neck is stiff or your eyes burn from staring at a computer screen. Better yet -- start exercising before you even get to work.

On the Way to Work

The Mayo Clinic recommends incorporating your commute into your workout routine. Ride your bike to work or walk, or even use a scooter if you live in the city. With exercise, every little bit helps, and the more you move, the more you avoid stiffness in your joints and muscles. Also, research shows that in the case of chronic neck pain, for example, stretching alone is less effective than when it is paired with strength and endurance training. Relying solely on stretching exercises to relieve aches and pains is probably unrealistic.

Shoulder Stretch

One of the classic stretches for people who sit at a desk for any extended period of time is the shoulder stretch. Place one hand under the elbow of your other arm and stretch that across your chest while keeping your upper body still. Hold the stretch for 15 to 30 seconds, then relax, return to the starting position and repeat with your other arm.

Upper Arm Stretch

While sitting, lift one arm and bend it behind your head. Now place your other hand on the bent elbow and stretch your upper arm and the shoulder, holding the stretch for 15 to 30 seconds. Relax, return slowly to the starting point, and repeat with the other arm.

Side Neck Stretch

Sit facing straight ahead. Tilt your head in a way that approaches your ear to your shoulder, keeping your shoulder down. Get your ear as close to your shoulder as you can, without straining. You can lean into the stretch by completely relaxing your neck muscles. Stay like this for 15-30 seconds. Return to the upright position and repeat with other side.

Seated Lower Back Rotational Stretch

For this exercise you will need to borrow a stool or armless chair, but the inconvenience is well worth it. This routine will take all the kinks right out of your lower spine. Cross your right leg over your left leg. Brace your left elbow against the outside of your right knee while twisting and stretching to your right side. Repeat with the opposite leg.