5 Stretches You Can Do At Your Desk|Dining Table|Couch|Bed-Table


We work more than ever and we spend more time at a computer, whether that be on a desk, on our laps, on your knees in bed, and this all creates tight muscle and fascia patterns in our bodies. Remember we were created as hunters & gatherers not keyboard warriors - so our bodies don’t work well with limited movements.

We don’t allow ourselves the time of our time to get the movement we need. This can lead to postural imbalances and muscle pain/tightness. Here are 5 stretches and movements that you can do at your desk - wherever that may be - to keep your body moving.


Wrist Stretches and Exercises

If you don’t have proper range of motion within your wrists and hands it can impact the simplest of tasks and how we perform everyday.

Wrist Flexor/Extensor Stretch

Flexion

  1. Put your arm out with your palm facing the ceiling

  2. Use your other hand to gently pull your fingers downwards towards the floor

  3. You will feel a stretch in the under part of your forearm

  4. Hold for 30 seconds to a minute and repeat onto the other hand

Extension

  1. Put your arm out with your palm facing the ground

  2. Use your other hand to gently push your hand down towards your body

  3. You will feel a stretch along the upper part of your forearm

  4. Hold for 30 seconds to a minute and repeat on the other hand

Repeat both stretches a couple of times a day on each wrist

Wrist Figure 8s/Infinities

  1. Clasps your hands together by interlocking your fingers and hold your elbows together

  2. Create a figure 8 or infinity symbol with your hands, making sure that only your wrist and hands are moving and you arms remain still

  3. Make sure not to tense your muscles while performing the movement

  4. Reverse the movement into the other direction and repeat until you feel looser

Note: This is difficult and may take some time to perfect the execution, get as close as you can and acknowledge the improvements you make after time.


Neck and Shoulder Range of Motion Exercises

Sitting in one position for lengthy periods of time can produce a feeling of being ‘stuck’, a stiffness or tightness in your neck, shoulders and upper back. To help eliminate or avoid this feeling it is important to engage the complex range of muscles that attach the neck to the shoulders.

Neck

Left to Right

  1. Keep your shoulders still, slowly move your head to look over your right shoulder as far as you comfortably can and hold for 20 seconds

  2. Repeat to the left

  3. Compare the range of motion on each side. Can you get more range from one side? Does one side feel tighter than the other? If so you may need some release work (self release with a massage ball or with a therapist)

Up & Down

  1. Tuck your chin down to your chest and hold for 20 seconds and back to neutral

  2. Tilt your head backwards as far as you can and hold for 20 seconds

  3. Notice any tightness in your shoulders

Side to Side

  1. Move your left ear to your left shoulder, hold for 20 seconds and back to neutral

  2. Repeat on the right

  3. Notice if you can go further on one side and where you feel tightness

Slow half circles

  1. Turn to face your right, slowly draw a semi with your chin f