Advertising
Advertising

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.

      Advertising

      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

            Advertising

            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.

                    Advertising

                    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

                          Advertising

                          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

                                More by this author

                                Hong Kong Sunset World’s 10 Best Destinations To Travel Alone 10 Tips For Taking Better Photos Of Fireworks On Your iPhone 14 Cleaning Hacks That Will Save You Time (And Money!) Essential Car Care Tips You Need to Know for Winter 10 Social Media Marketing Tools To Boost Traffic

                                Trending in Productivity

                                1 STOP Being Busy and Create More Time with these Productivity Hacks 2 7 Signs That You’re Way Too Busy (And Need to Change That) 3 5 Techniques to Tackle a Busy Schedule (And Create More Time) 4 8 Time Management Strategies for Busy People 5 Productivity Boost: How to start your day at 5:00 AM

                                Read Next

                                Advertising
                                Advertising
                                Advertising

                                Last Updated on June 1, 2021

                                7 Signs That You’re Way Too Busy (And Need to Change That)

                                7 Signs That You’re Way Too Busy (And Need to Change That)

                                “Busy” used to be a fair description of the typical schedule. More and more, though, “busy” simply doesn’t cut it.

                                “Busy” has been replaced with “too busy”, “far too busy”, or “absolutely buried.” It’s true that being productive often means being busy…but it’s only true up to a point.

                                As you likely know from personal experience, you can become so busy that you reach a tipping point…a point where your life tips over and falls apart because you can no longer withstand the weight of your commitments.

                                Once you’ve reached that point, it becomes fairly obvious that you’ve over-committed yourself.

                                Advertising

                                The trick, though, is to recognize the signs of “too busy” before you reach that tipping point. A little self-assessment and some proactive schedule-thinning can prevent you from having that meltdown.

                                To help you in that self-assessment, here are 7 signs that you’re way too busy:

                                1. You Can’t Remember the Last Time You Took a Day Off

                                Occasional periods of rest are not unproductive, they are essential to productivity. Extended periods of non-stop activity result in fatigue, and fatigue results in lower-quality output. As Sydney J. Harris once said,

                                “The time to relax is when you don’t have time for it.”

                                2. Those Closest to You Have Stopped Asking for Your Time

                                Why? They simply know that you have no time to give them. Your loved ones will be persistent for a long time, but once you reach the point where they’ve stopped asking, you’ve reached a dangerous level of busy.

                                3. Activities like Eating Are Always Done in Tandem with Other Tasks

                                If you constantly find yourself using meal times, car rides, etc. as times to catch up on emails, phone calls, or calendar readjustments, it’s time to lighten the load.

                                It’s one thing to use your time efficiently. It’s a whole different ballgame, though, when you have so little time that you can’t even focus on feeding yourself.

                                4. You’re Consistently More Tired When You Get up in the Morning Than You Are When You Go to Bed

                                One of the surest signs of an overloaded schedule is morning fatigue. This is a good indication that you’ve not rested well during the night, which is a good sign that you’ve got way too much on your mind.

                                Advertising

                                If you’ve got so much to do that you can’t even shut your mind down when you’re laying in bed, you’re too busy.

                                5. The Most Exercise You Get Is Sprinting from One Commitment to the Next

                                It’s proven that exercise promotes healthy lives. If you don’t care about that, that’s one thing. If you’d like to exercise, though, but you just don’t have time for it, you’re too busy.

                                If the closest thing you get to exercise is running from your office to your car because you’re late for your ninth appointment of the day, it’s time to slow down.

                                Try these 5 Ways to Find Time for Exercise.

                                Advertising

                                6. You Dread Getting up in the Morning

                                If your days are so crammed full that you literally dread even starting them, you’re too busy. A new day should hold at least a small level of refreshment and excitement. Scale back until you find that place again.

                                7. “Survival Mode” Is Your Only Mode

                                If you can’t remember what it feels like to be ahead of schedule, or at least “caught up”, you’re too busy.

                                So, How To Get out of Busyness?

                                Take a look at this video:

                                And these articles to help you get unstuck:

                                Advertising

                                Featured photo credit: Khara Woods via unsplash.com

                                Read Next