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Sitting all day at a desk is the norm for millions of American workers, but it can take a toll on the body.
As long hours spent in the same position can contribute to poor posture, stiffness and other physical issues, experts say regular movement and stretching can help prevent joint pain and muscle weakness.
“Many people sit every day for most of the day, and this can cause so many problems in the body,” certified fitness and yoga instructor Hilaria Baldwin told Fox News Digital. “We’ve all heard of tech neck, carpal tunnel – most of that has to do with the alignment of our spine.”
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Baldwin shared the following simple stretches that can be done in a desk chair, while cautioning people to “be the judge of what’s appropriate” for their workspace before trying the techniques.
No. 1: Posture-correcting elbow squeeze
Sitting in a desk chair, bring the arms up into a “goal post” position, with the elbows in alignment with the shoulders.
Pull the core in, squeeze the shoulder blades together and pull the chin back. Imagine that the back of the head is pressing up against a wall.
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Keeping the arms in position, start bringing both elbows in front, touching them together. Open again and squeeze. Repeat this about 10 times.
“This, for me, feels really good,” Baldwin said. “Check in with your body during the day. I’m going to do maybe a few at 10 a.m. and then maybe again at 11:30. You can’t do too many of these.”
“You also develop an incredible back if you want to wear those backless dresses, but it also makes you feel better,” she added.
No. 2: Posture-correcting shoulder squeeze
From the previous position, take the arms down until the palms of the hands are facing the floor. Start to squeeze the shoulder and back muscles.
Bring the arms forward to cross over each other and stop once the elbows are aligned.
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As the arms cross, round the head down, bringing the forehead toward the elbows. Open the arms up and repeat about 10 times, practicing the set consistently throughout the day.
“As I’m rounding, I’m pulling the shoulder blades away from the spine as a bit of a hug, and then I open again and squeeze the shoulder blades together,” Baldwin described.
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“It’s going to help remind you that you need to be sitting up with your shoulders back, chin back,” she added.
No. 3: Spinal stretch
Interlace the fingers behind the head and bring the elbows toward one another.
Slowly drop the chin to the chest, lightly pulling down through the spine.
In the opposite direction, open the elbows wide, arching the back and lifting the chin to the sky.
“Focus on your breath here as well, especially if you have a stressful job,” Baldwin said. “We stop breathing and that just puts tension in our body, so try to take deep breaths. Inhale, exhale.”
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“If you’re about to write that email that maybe you shouldn’t write, maybe just tap into your breath, do a few of these.”
No. 4: Core engagement
Although subtle, Baldwin calls this exercise “extremely important,” as it focuses on engaging the core while seated.
Sit up straight and pull the belly button toward the spine, noticing if you can feel where the sit bones are pressing into the chair.
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Rock back and forth, pulling in the belly button. Think about pulling in the “seatbelt muscle,” in the lower gut area, maintaining proper posture.
“This is actually a really good ab exercise,” Baldwin noted.
No. 5: Hip and calf stretching lunges
For those who are able to stand, Baldwin encourages employees to rise from their chair and “stretch a little bit,” since sitting for long periods of time can “shorten the hip flexors.”
“Anything where you can stretch it out is going be really great for you,” she said. “I like to mix it with a calf stretch as well.”
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Stand up and step one foot out in front of the other in a slight lunge, bending the front knee. Open through the back of the leg and press the heel down.
Press forward and bring the hips to center, making sure to maintain the same posture practiced while sitting. Switch the legs and stretch on the other side.
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