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The Ultimate ‘Deskercise’ Routine: Stretches for the Office

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The Ultimate 'Deskercise' Routine: Stretches for the Office
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The Ultimate ‘Deskercise’ Routine: Stretches for the Office: Certainly! Here’s a deskercise routine with stretches that you can do in the office to alleviate stiffness and promote overall well-being:

The Ultimate ‘Deskercise’ Routine: Stretches for the Office

1. Neck Stretches:

  • Slowly tilt your head to one side, bringing your ear towards your shoulder. Hold for 15 seconds and switch sides.
  •  Gently roll your neck in a circular motion, first clockwise and then counterclockwise.

2. Shoulder Rolls:

  • Shrug your shoulders up towards your ears, hold for a few seconds, and then roll them back and down. Repeat in the opposite direction.

3. Upper Back Stretch:

  • Sit up straight and interlace your fingers in front of you. Straighten your arms and lift them slightly, rounding your upper back. Hold for 15-20 seconds.

4. Chest Opener:

  • Clasp your hands behind your back, straighten your arms, and lift them slightly while squeezing your shoulder blades together. Hold for 15-20 seconds.

5. Wrist and Forearm Stretch:

  • Extend one arm out, palm down, and use your other hand to gently press down on the fingers. Hold for 15 seconds and switch sides.


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6. Seated Spinal Twist:

  • Sit on the edge of your chair with your feet flat on the floor. Twist your torso to one side, holding onto the back of the chair for support. Hold for 20 seconds and switch sides.

7. Seated Leg Lifts:

  • Straighten one or both legs and hold in place for a few seconds. Lower the leg(s) back to the ground without letting your feet touch the floor. Repeat 10-15 times.

8.Ankle Circles:

  •  Lift one foot off the ground and rotate your ankle in a circular motion. Switch directions after 10 seconds and repeat on the other foot.

9. Chair Squats:

  • Stand up and lower yourself back down as if you were sitting in your chair. Keep your back straight and engage your core. Repeat 15-20 times.

10. Deep Breathing:

  • Sit comfortably, close your eyes, and take slow, deep breaths. Inhale through your nose, hold for a few seconds, and exhale through your mouth. Repeat for 2-3 minutes.

Remember to listen to your body and modify these exercises based on your comfort level. Perform these stretches regularly throughout the day to help improve flexibility, reduce tension, and enhance your overall well-being.

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