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Long ago (aka 2014), we at Brit HQ had a team-wide 5-minute exercise and stretch break every day at 3pm. It forced/allowed us to pry our eyes from the computer screen, pull our butts out of our seats and get a refresh — together! As our team got bigger and busier, we let this crucial breather fall by the wayside. But not anymore! Check out our deskercise routine below — all stretches are quick, office-wear friendly and best of all, NOT embarrassing :)
Sitting Stretches
Torso Twist
Reps: 10 seconds for each side
Why: Releases tension in the upper body
How: Cross one leg over the other, then place your opposite elbow on your top thigh, right behind the knee (never put it directly on your knee as this could cause injury). Take a deep breath and sit up nice and tall, then slowly twist your back and look over your shoulder as you exhale. After 10 seconds, slowly come back to resting position and repeat with the other side.
The Finger Lace
Time: 30 seconds for each position
Why: Helps prevent Carpal Tunnel Syndrome, releases tension from the shoulders
How: Plant your feet squarely on the ground and sit up straight in your chair. If your feet don’t touch, move to the edge of the chair until they do. As you extend your arms in front of you, interlace your fingers and turn your hands so that the backs face you. Stop when your arms are fully extended and hold for 30 seconds. Then slowly bring your arms above your head to release even more tension from your shoulders.
Back Arch
Reps: 2 15-second reps
Why: Releases tension in your back
How: Plant your feet on the ground hips-width apart. Rest your hands on the back of your hips, lengthen your spine, then slowly arch your back as you gently tilt your head back. (For some, tilting the head back is uncomfortable. If that’s you, do this stretch without the tilt). Hold for 15 seconds, then return to resting and repeat.
Standing Stretches
The Shoulder Roll
Reps: 3 times in each direction
Why: Releases tension in your neck and back; increases shoulders’ and upper back’s range of motion
How: Plant your feet squarely on the ground with your feet hips-distance apart. Keeping your arms relaxed, slowly roll your shoulders in a backwards circle three times. Repeat the same motion going forwards.
The Shrug
Reps: 3 5-second reps
Why: Releases tension in neck and shoulders
How: Shrug your shoulders straight up to your ears, then slowly bring them down again. Repeat eight times.
Upper Arm Stretch
Time: 15 seconds for each arm
Why: Stretches back of the upper arm and shoulder
How: Bring your right elbow behind your head, then carefully pull the elbow towards the left with your free hand. Repeat on the other side.
Behind Arm Stretch
Time: 10 seconds for each arm
Why: Works shoulders and neck muscles
How: Place your arm behind your back, then gently pull it towards your opposite side with your free hand. Carefully tilt your head towards the opposite shoulder, then return your head to resting position. Repeat with the other arm.
Wrist Extensor Stretch
Reps: 3 sets of 20 seconds
Why: Helps prevent Carpal Tunnel Syndrome
How: Reach your arm out with your palm facing out and down, then grab your fingers with your other hand. Gently pull your facing hand back towards your body as you keep your elbow locked. Then do the same stretch with your palm facing your body. Repeat three sets for 20 seconds on each hand.
Prayer Stretch
Reps: 20 seconds for each position
Why: Helps prevent Carpal Tunnel Syndrome
How: Bring your palms together just above your chin, then slowly moved them down to your chest as you press inward. After 20 seconds, slowly rotate your palms out and over until they face downwards as you continue to press inwards.
That’s it! Easy, huh? Happy stretching!
Will you and your office adopt this deskercise routine? Tweet us about it @britandco!
This post has been updated.
