Modern technology has provided many benefits and conveniences, but there is one huge drawback: most of us spend about eight hours a day, six days a week, sitting at a desk. If you work in an office where you have to follow this routine, you may develop or worsen musculoskeletal ailments. You can’t leave the job because of this fear, so what can you do? Regular stretching has been proven to help alleviate neck and shoulder pain. Furthermore, standing and stretching at regular intervals boost productivity.
To help you get started, I’ve compiled a list of simple exercises that will help you counteract the negative consequences of sitting all day. These workouts do not require any investment and will help you keep fit and energized throughout the day.
Chest Stretch
As we generally spend most of our time slumped forward, stretching the chest and shoulders can be one of the best workouts for our bodies. Just take your arms behind you and, if possible, knot your fingers together in a seated or standing position. Straighten your arms and raise them a few inches till you feel a stretch in your chest. Hold the position for 15 to 30 seconds. However, if you have shoulder problems, skip this exercise.
Shoulder Shrug
Repetitive clicking, typing, and scrunching cause a lot of stress and tension in the shoulders and neck. In fact, most of us hunch far more than we realize, causing stress on the trapezius and other shoulder muscles. Shrugs will get your blood flowing through your traps and shoulders.
You just have to lift your shoulders up toward your ears in a seated or standing position, then squeeze them as firmly as you can. Now, hold them for 1–2 seconds before rolling them back down. Perform 8 to 10 reps before rolling your shoulders forward.
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