Feeling Like A Prawn From Sitting All Day? Here Are 5 Easy Stretches To Do At Your Desk

A five-minute break for stretches makes all the difference.

Cover image via Healthline & Rife Magazine

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A lot of us spend five days a week glued to our desks while developing intense back pain and neck aches

If you spend most hours of the week at your desk, then you're probably one of many victims of back and neck pain. Sitting for many hours at a time will inevitably cause long term health issues, like increased chances of obesity and reduced metabolism.

Therefore, it's good to take a break by taking a walk sometimes to encourage blood flow and muscle movement. 

However, we still spend a significant amount of time sitting down to do our work. To help relieve some pain, here are five 'deskercises' you can do at your desk:

1. Tricep stretches

Image via MedicineNet

Tricep stretch is an easy exercise to help you prevent stiff muscles and boost your blood circulation.

Here are the steps:

  1. Raise your arm over your head to the opposite side.
  2. Pull the elbow using your other hand toward your head and hold for 10 to 30 seconds.
  3. Repeat for the other arm.

2. Overhead reach stretch

Image via Public Goods

Overhead reach stretch is beneficial for your back and core as it opens up your chest and shoulders, thus easing soreness.

Here are the steps:

  1. Extend your arm over your head and reach to the opposite side.
  2. Hold for 10 to 30 seconds.
  3. Repeat for the other arm.

3. Pectoralis stretch

Doing this pectoral stretch can lengthen chest muscles to ensure that you maintain good posture naturally and comfortably.

Here are the steps:

  1. Clasp your hands behind your back.
  2. Push your chest outwards, while ensuring your chin stays raised.
  3. Hold for 10 to 30 seconds.

4. Hamstrings stretch

Image via Healthline

Ever stood up and felt stiff around your ankle areas? Then, it's most likely your hamstrings. This exercise will help you improve your flexibility and prevent lower back pain.

Here are the steps:

  1. In your seat, extend one leg outward.
  2. Reach toward your toes.
  3. Hold for 10 to 30 seconds.
  4. Repeat for your other leg.

5. Upper trap stretch

The upper trap exercise is good if you want to release the tension from your neck and reduce tightness.

Here are the steps:

  1. Gently pull your head to each side of your shoulder until you feel a light stretch.
  2. Hold for 10 to 15 seconds.
  3. Alternate for each side.

If you're experiencing prolonged or intense back or neck pain, do contact your doctor or healthcare provider

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