Standing while working is an invigorating feeling. You feel more focused, don’t feel confined to your seat, feel more creative, sustain high energy for a long time, and can cut back on your sedentary time. But even with these benefits, you still risk the standing taking a toll on your body. After all, remaining in the same position hour after hour can strain your muscles. We have a few stretches to help you relieve this tension so you can return to the game and do what you do best.
What Stretches Are Best for Standing Desks?
People can incorporate some activity into their work routines thanks to standing desks. This stand-sit transition is even easier with an electric standing desk as it offers smooth and quiet movement. But to get the most out of your experience, consider doing these stretches to better blood circulation, improve your posture, and alleviate muscle tension.
Break 1: Stretches for Your Neck
It’s always best to stand with your neck in a neutral position to avoid straining it. But even in this position, you may feel sore after a few hours. You can deal with this as follows:
- Tilt your head towards your right shoulder without changing the position of your shoulder. Move your head so your ear almost touches the shoulder without straining your neck. Stay like this for a few seconds, then tilt your head towards your left shoulder and repeat the same thing. Do this five times.
- Tilt your head forward such that your chin lies on your chest. Take a deep breath in and out, holding this position for a few seconds. Then, tilt it back so you are staring at the ceiling and repeat the breathing for a few more seconds. Keep at this five times.
Finally, rotate your head to the right as far as is comfortable for you to look over your right shoulder. Breathe in and out as you hold this position for a few seconds. Then, turn to the left and repeat the same thing. After five rotations on each side, you are good to go and can sit down or continue working while standing.
Break 2: Stretches for Your Shoulders and Arms
Your forearms should parallel the floor, while your elbow should meet the desk frame at a 90-degree angle. This position enables you to work without straining your shoulders. But after a few hours of working, you may need to ease the tension in your arms. Here’s how you can do it.
- Shrug your shoulders. Raise your shoulders so that they come up and touch your ears. Hold this position for a few seconds as you take deep breaths. Then, lower them back to the starting point. Raise, hold, and lower them again five times, and you will feel the relief.
- Roll your shoulders. Roll your shoulders forward in a circular motion. Usually, this works better if you control the movement with your forearms such that you move your forearms over your waist as you make the motion. Do this five times while breathing in and out. Then, reverse the motion such that you roll your shoulders backwards while maintaining steady breathing.
- Make arm circles. Hold your arms at your sides so they are parallel to the floor with your fingers pointing away. Then, make circular sweeping motions forward five times. Reverse this and move towards the back, ensuring you keep breathing in and out.
Finally, raise your arms above your head such that you clasp your hands together. Then, stretch your arms up to feel your spine lengthen. Keep breathing in and out. Move your arms to the left and feel the stretch, then to the right. After five stretches, you will feel like a new person.
Complement these stretches with five-minute walking breaks, and you will love how relaxed your body feels, even after hours of working.