Top 3 Stretches for Office Workers (Working from Home)

by Jun 25, 2020Health and Wellness, Top Tips

What are the best (home) office stretches?

With many offices closed due to COVID-19, our community finds themselves in uncharted territory: working from home. Like yourself, I’m in the same predicament.

Try these stretches when you take your hourly breaks to keep your body limber and your brain productive!

Don’t forget about your active warm-up and cool down! We also wrote a post about how to set up your optimal home office!

Stretch #1: Wall Angels

5-10 Repetitions

  • Stand up with your back against the wall

  • Tighten your abdominal muscles, gently pull your shoulder blades toward each other and the back of your hands down into the wall

  • Without letting your shoulders roll forward, slowly slide your arms on the wall to raise them overhead — as high as possible with good posture and without pain

  • Do not let your shoulders shrug towards your ears

  • Start this one by trying to get your thumb to the wall, just by lifting your arms up overhead, then turn your palms up, so the back of your head is on the wall, and try to maintain contact as you come down in the “angel” position — do these throughout the day to keep the pecs opened up

Wall Angels

Stretch #2: Cat/Camel Stretch

10 Repetitions

  • Start on all fours with your back straight, hands under the shoulder and knees under hips

  • Breathe in as you round and out as you lift up your head

  • Keep the core slightly activated

  • Focus on getting the extension between your shoulder blades in the cat position and really tucking your tailbone under you in the opposite direction

  • Focus on segmental spinal movements, slowly

Cat Camel Stretch

Stretch #3: Deep Lunge Rotational Stretch

3-5 Repetitions on Each Side

  • Adopt a deep lunge position with rear leg stretched behind

  • Put your forearm on the floor on the inside of the front foot and drop your hips towards the floor as much as possible

  • Then, rotate the trunk toward your front leg by moving your free hand up towards the ceiling while looking at your hand

  • Bring your hand back down on your knee and push outward to open up the hip

  • Bring your hand back down on your knee and push outward to open up the hip

  • Return your forearm on the floor and repeat

  • Keep your nice lunge position at all times

  • Do on the other side

  • Remember to do both directions & deep breathing

Deep Lunge Rotational Stretch

Remember, this is just general information.
If you have specific medical conditions, are experiencing pain, or you’re just not sure where to start when it comes to exercise, please remember we’re here for you.

Banner/Thumbnail Photo by Andrea Piacquadio from Pexels

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