As head over heels I am in my new position at All in the Balance I struggle sometimes with muscle and joint stiffness because I sit at a desk a lot during the day. I have often found myself caught up working on a project and not noticing that 5 hours has just passed. This is not good on the ole body. I am now doing these 6 stretches every two hours and I feel so much better. In addition to these after my lunch break I go into our gym and foam roll a little. I can not tell you the difference it makes. Sitting at a desk for long periods of time can cause muscular tension, but you can prevent the buildup of stress in your muscles by taking a few minutes to stretch. Do not wait till it is too late and you are stiff and rickety.
Try these 6 easy exercises when you need to reenergize, or throughout the day to keep your muscles relaxed.
1. Head tilt. Put your right hand on your left shoulder. Tilt your right ear toward your right shoulder. Hold for five seconds. Switch sides.
2. Neck roll. Roll your head to the right, down to the front, then left. Do this slowly and smoothly, in both directions.
3. Shoulder circles. Make circles with your shoulders—up, back, and down. Switch directions. Do at least five circles in each direction.
4. Side stretch. Stretch your arms to the right side, then clasp your hands overhead. Keep your head straight forward but lean your upper body to the right side. You should feel this down your left side. Hold for five seconds. Switch sides.
5. Shrug your shoulders — to release the neck and shoulders
Inhale deeply and shrug your shoulders, lifting them high up to your ears. Hold. Release and drop. Repeat three times.
6. Leg and Abdominal — Grab the seat of your chair to brace yourself and extend one leg straight out in front of you so that it is parallel to the floor. Flex and point your toes five times. Release. Repeat on other leg and do three to five times.