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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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                                Last Updated on September 20, 2018

                                How Exercising Makes You More Productive

                                How Exercising Makes You More Productive

                                It’s no secret that exercising will improve your health. Working out on a regular basis is good for your internal organs and help you get fit. But, did you know that living the fitness lifestyle will improve your brain power and make you a more productive person? That’s right! Going to the gym isn’t all about bulking up and getting amazing six-pack abs to impress the ladies and gentlemen at the beach.

                                Helps You Handle Stress Better

                                Anyone who works in the corporate world will tell you that it’s an extremely stressful situation to be in. Those who doesn’t let stress knock them down tend to perform better at the office. It’s not uncommon that people voluntarily leave a perfectly well paid position because they can’t deal with the stress and anxiety that comes with the job. If only they knew exercising will fix this problem…

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                                Here is a video by Dnews which will explain how exercising helps you cope better with stress.

                                Gives You More Brain Cells

                                According to the process of neurogenesis, the rate of which your brain cells are growing will decrease as you get older. Luckily, this can be prevented. In 2008, a study showed the brain cells of the people who exercise on a regular basis have a higher brain growth rate. Meaning, adults who don’t neglect the gym have more brain power than those who choose to be inactive. This causes them to have an advantage in their workplace in order to advance their careers.

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                                More Energy

                                I am no scientist but I know a thing or two. So, here is a quick biology lesson: The majority of the cells in your brain contain something called mitochondria. The purpose of this component is to produce the energy that your body needs. Now, when you exercise, it causes your body to develop more mitochondria, which leads to you having more energy (you can read all about it at WebMD). And the more energy your brain has to use, the sharper your decision making skills will be.

                                Makes You Happier

                                When you do intense exercises, it releases a huge amount of endorphins and serotonin into your body. Did you know, a study from Duke University showed that depressed adults who started to exercise had the same positive results as those who took antidepressant Zoloft? This is why endorphins and serotonin are known as natural cures for depression. The benefits don’t stop there. Endorphins improve your abilities to prioritize tasks. This helps you stay focus on urgent matters on the workplace rather than procrastinate.

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                                Gives You a Memory Boost

                                Your memory works better when you are active. The American College of Sports Medicine published a study that proves this. In the experiments, a group of students were given some a list of letters to memorize. Then, one part of the group was asked to go run, and lift weights while the other part of the group was asked to stay put. When the students were tested on their memories, it turned out that the group who went exercising scored much better than the other one.

                                Working out won’t turn you into a genius but it will help you gain more from your life. I don’t know about you, but that’s enough reason for me to dedicate one hour a day to into staying fit.

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