Stretching Exercises at Your Desk


Sitting at a desk or computer terminal for extended periods of time can cause muscular tension and pain. Frequent short stretch breaks can reduce tension, head and muscle aches, and increase productivity and make work a more pleasant place to be. Take a short stretch break 30 minutes or so. And remember the 20/20 rule. Take your eyes off of your computer screen for 20 seconds every 20 minutes. Focus on an object far from the computer screen.

1) Hand Relax
Hand Relax

Separate and straighten your fingers until tension of a stretch is felt. Hold for 10 seconds. Relax, then bend your fingers at the knuckles and hold for ten seconds. Separate and straighten your fingers once more.

2) Face Massage
Face-Lion

Raise your eyebrows and open your eyes as wide as possible. At the same time, open your mouth and stretch the muscles around your nose and chin and stick your tongue out. Hold this stretch for 5-10 seconds

Caution: If you hear clicking or popping noises when opening your mouth, check with your dentist before doing this stretch.

3) Shoulder Shrug
shoulder-shrugs

Raise the top of your shoulders to your ears until you feel slight tension in your neck and shoulders. Hold this feeling of tension for 3-5 seconds, and then relax your shoulders downward into their normal position. Repeat 2-3 times. Good to use at the first signs of tightness or tension in the shoulder and neck area.