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15 Simple And Quick Office Stretches To Boost Work Efficiency

15 Simple And Quick Office Stretches To Boost Work Efficiency

If you work in an office, the chances are you’re spending a minimum of 8 hours sitting down – that’s 40 hours a week.

I mean, think about it. You might drive to work, sit down at your desk for at least 6 hours at work, drive home, and sit down to watch TV or read a book. Am I right?

And if you think that’s without it’s health risks, you’d be seriously mistaken. So next time you’re feeling a bit fidgety or you’re on your lunch break, try these 15 office stretching exercises. They’re simple, quick AND they’ll give you that energetic boost you need to increase your productivity – it’s a win-win situation!

1. Neck & Shoulders

Office Shoulder Stretch

    Hunching over your desk can strain the cervical spine and stiffen our shoulders. Try reaching your arms behind you, interlocking your fingers and lifting you arms. You should feel this stretch in your chest and shoulders.

    2. ‘Cow’ & ‘Cat’ Pose

    Cow and Cat Yoga Pose

      This is a yoga pose which aligns your spine and helps to improve extension and flexion in your back. Start on all fours (if you can find an empty space) and switch between arching your back like a cat and lifting your head and tailbone towards the ceiling.

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      3. Back of the Legs

      Office Leg Stretch

        If you don’t sit properly (and let’s be honest a lot of use don’t) you could be reducing the ability for blood to circulate properly, especially in your legs. Remaining seated, extend your legs and reach down towards your toes.

        4. Overhead Stretch

        Office Stretch

          This one should be easy, as it’s a natural stretch that we all do when we’re feeling a bit stiff and tired. Simply raise your arms above your head, interlock your fingers and push away from yourself. Feeling better yet?

          5. Wrist Stretch

          wriststretchdesk

            This one’s for those of you who spend all day typing! Simply stand up and place your wrists on the desk so they face away from you, and apply pressure until you feel the stretch. Hold for a few seconds, and then follow with some wrist circles.

            6. Thighs, Flexibility & Balance

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            xblack_dress_pant_yoga_pants_9.jpg.pagespeed.ic._TZX6z7B9x

              When you spend all day sitting down, you lose a lot of your mobility and balance. Using the desk for support, stand up and raise your leg behind you, grabbing hold of the ankle (or your shin if you cant quite reach). Lift the leg as high as you can keeping your knee bent at a right angle. Hold for a few seconds then repeat on the other leg.

              7. Single Leg Squat

              Single Leg Squat

                Start by standing tall on one leg with your other leg extended out in front of you. Slowly lower yourself into a seated squat position. Repeat and remember to swap sides!

                8. Low Lunges

                Low Lunge

                  You should feel this one in the front of your hip. Start on your knees, then bring one of your legs forward so your knee is at a right angle. Stretch your other leg back with your shin (or knee) on the floor, then lean forwards ever so slightly to feel the stretch (if you don’t already!).

                  9. Stress Ball Squeeze

                  Stress ball squeeze

                    An oldie, but a good way to improve productivity (and bust stress!). It’s also a good way to get movability your hands and forearms.

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                    10. Eagle Arm Twist

                    Office Back Stretches

                      Stay seated and extend your arms in front of you at shoulder level. Cross your right arm over your left, raise your forearms and twist your palms inwards. Hold, and then repeat with your left arm over your right.

                      11. Forward Bend

                      Forward bend

                        Stand several feet behind your chair. Raise both arms overheard and ‘hinge’ forward from your hips, keeping your back straight. Hold on to the back of the chair to keep steady for a few second, then rise back up to stand straight.

                        12. Standing Leg Raises

                        Leg Raise

                          Start by holding onto the back of your chair (be careful if it has wheels!). Lean forward slightly and stick your butt out and hold your tummy in while kicking alternate legs towards the ceiling and lowering back down again with control. This will not only help to strengthen the leg muscles (which waste away when sitting), but also help lengthen the back.

                          13. Seated Hip Stretch

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                          seated hip stretch

                            Sit towards the middle of your chair with your feet flat on the floor. Place one ankle on the opposite knee and sit tall. Maintaining a straight back, tilt forward at the waist until you feel the stretch.

                            14. Spinal Twist

                            Seated Twist

                              Keeping seated with your knees in line with one another, place your left hand on your right knee and twist your entire upper body to the right, looking behind your shoulder. Hold, then twist back and repeat on the other side. This keeps your spine flexible.

                              15. …Now You’re a Pro Do This!

                              Office Yoga

                                It’s okay, you don’t really have to do this – and quite frankly I don’t even know how that’s humanly possible! It does look impressive though…

                                Featured photo credit: Alisa Matthews via flickr.com

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                                Trending in Productivity

                                1 How To Break the Procrastination Cycle 2 Types of Procrastination (And How To Fix Procrastination And Start Doing) 3 5 Tips for Overcoming Procrastination and Feeling Overwhelmed 4 Why You Procrastinate: 7 Possible Reasons You Can’t Get Anything Done 5 Is Procrastination Bad? The Truth About Procrastination Revealed

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                                Last Updated on March 31, 2020

                                How To Break the Procrastination Cycle

                                How To Break the Procrastination Cycle

                                How often do you find yourself procrastinating? Do you wish you could procrastinate less? We all know how debilitating procrastination can make us feel, and it seems to be a challenge we all share. Procrastination is one of the biggest hindrances to moving forward and doing the things that we want to in life.

                                There are many reasons why you might be procrastinating, and sometimes, it is really difficult to pinpoint why. You might be procrastinating because of something related to the past, present, or future (they are all intertwined), or it could be as simple as biological factors. Whatever the reason, most of us follow a cycle when we procrastinate, from the moment we decide to do something to actually getting it done, or in this case, not getting it done.

                                The Vicious Procrastination Cycle

                                For some reason, it helps to understand that we all go through the same thing, even though we often feel like the only person in the world who struggles with this. Do you resonate with the cycle below?

                                1. Feeling Eager and Energized

                                This is when you commit to taking a new action or getting something done. You are feeling confident and optimistic that, this time round, you will do it!

                                2. Apprehension Starts to Come Up

                                The beginning stages of optimism are starting to fade. There is still time, but you haven’t done anything yet, and you start to feel uneasy. You realize that you actually have to do something to get it done, and that good intentions are not enough.

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                                3. Still No Action

                                More time has passed. You still haven’t taken any action and probably have a lot of excuses why. You start to panic a little and wish you had started sooner. Your panic starts to turn into frustration and perhaps even irritability.

                                4. Flicker of Hope Left

                                You can still make it; there is a little time left and you ponder how you are going to get it done. The rush you get from leaving your task until the last minute gives you a flicker of hope. There is still time; you can do this!

                                5. Fading Quickly

                                Your hope starts to quickly fade as you try desperately to understand why you just can’t do this. You may feel desperate and have thoughts like, “What is wrong with me?” and “Why do I ALWAYS do this?” You feel discouraged, or perhaps angry and resentful at yourself.

                                6. Vow to Yourself

                                Once the feeling of anger or disappointment disappears, you most likely swear to yourself that this will never happen again; that this was the last time and next time will be different.

                                Does this sound like you? Is the next time different? I understand the devastating effect that procrastination has on many lives, and for some, it is a really serious problem. You also have, on the other hand, those who procrastinate but it doesn’t affect them in any way. You know whether it is affecting you or not and whether it undermines your results.

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                                How to Break the Procrastination Cycle

                                Unless you break the cycle, you will keep reinforcing it!

                                To break the cycle, you need to change the sequence of events. Here is my suggestion on how you can effectively break the vicious cycle you are in!

                                1. Feeling Eager and Energized

                                This is when you commit to taking a new action or getting something done. You are feeling confident and optimistic that, this time round, you will do it! The first stage is always the same.

                                2. Plan

                                Thinking alone will not help; you need to plan your actions. I always put my deadlines one or two days in advance because you know Murphy’s Law! Take into consideration everything that you need to do, how long it will take you, and what you will need to get it done, then plan the individual steps.

                                3. Resistance

                                Just because you planned doesn’t mean that this time is guaranteed to be different. You will most likely still feel the resistance so expect this. This stage is key to identifying why you are procrastinating, so when you feel the resistance, try to identify it immediately.

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                                What is causing you to hesitate in this moment? What do you feel?  Write them down if it helps.

                                4. Confront Those Feelings

                                Once you have identified what could possibly be holding you back, for example, fear of failure, lack of motivation, etc. You need to work on lessening the resistance.

                                Ask yourself, “What do I need to do to move forward? What would make it easier?” If you find that you fear something, overcoming that fear is not something that will happen overnight — keep this in mind.

                                5. Put Results Before Comfort

                                You need to keep moving forward and put results before comfort. Take action, even if it is only for 10 minutes. The key is to break the cycle and not reinforce it. You have more control that you think.

                                6. Repeat

                                Repeat steps 3-5 until you achieve what you first set out to do.

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                                Final Thoughts

                                Change doesn’t happen overnight, and if you have some deeper underlying reasons why you procrastinate, it may take longer to finally break the cycle.

                                If procrastination is holding you back in life, it is better to deal with it now than to deal with the negative consequences later on. It is not a question of comfort anymore; it is a question of results. What is more important to you?

                                Learn more about how to stop procrastinating here: What Is Procrastination and How to Stop It (The Complete Guide)

                                Featured photo credit: Luke Chesser via unsplash.com

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