Let’s be honest, we all have a tendency to be a little lazy. What makes matters worse is that the majority of working professionals sit at a desk – all day. It’s a problem.
I love my job, but unfortunately it involves long hours at my desk. I’ve recently started having issues with my piriformis muscle. There are many reasons behind it, but ultimately it’s the combination of working out hard in the evenings and returning to my desk for about 9 hours the next day. According to the Yoga Journal , The piriformis is primarily an external rotator, one of a number of small, deep muscles that rotate the leg outward at the hip. It’s notorious for causing sciatic pain. If I don’t properly stretch and/or warm up before a workout, the pain is excruciating. I did some research on stretches to do at work and I thought I would share my findings!
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.
- Shake your head slowly, yes and no. You might as well amuse yourself while you do it to relax even further. Ask yourself silly questions: “Is your boss an idiot?” Move your head up and down, “Yes, yes, yes.” Side to side: “No. No. No.” (Shedding tension is as much mental as physical.)
- Loosen the hands with air circles
- Clench both fists, stretching both hands out in front of you.
- Make circles in the air, first in one direction, to the count of ten.
- Then reverse the circles.
- Shake out the hands.
- Point your fingers — good for hands, wrist, and forearms
- Stretch your left hand out in front of you, pointing fingers toward the floor. Use your right hand to increase the stretch, pushing your fingers down and toward the body. Be gentle.
- Do the same with the other hand.
- Now stretch your left hand out straight in front, wrist bent, with fingers pointing skyward. Use your right hand to increase the stretch, pulling the fingers back toward your body.
- Do the same on the other side.
- Release the upper body with a torso twist
- Inhale and as you exhale, turn to the right and grab the back of your chair with your right hand, and grab the arm of the chair with your left.
- With eyes level, use your grasp on the chair to help twist your torso around as far to the back of the room as possible. Hold the twist and let your eyes continue the stretch — see how far around the room you can peer.
- Slowly come back to facing forward.
- Repeat on the other side.
- Do leg extensions — work the abs and legs
- Grab the seat of your chair to brace yourself and extend your legs straight out in front of you so they are parallel to the floor.
- Flex and point your toes five times. Release.
Stretching at work will help keep the blood flowing and can also help with fatigue. Another thing to remember is to KEEP IT MOVING. Find any excuse to get out of your chair. Whether it is standing or walking – it is very important to change up your daily routine and keep the sedentary behavior to a minimum.
Have a great day everyone