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Sitting at a desk all day can lead to neck, back, and shoulder pain. Even long-term health problems. But there's a simple way to help: stretching. This guide explains why stretching is important and shares five easy stretches you can do without leaving your chair.
The Importance of Stretching at Work
If you’ve been experiencing neck, shoulder or back pain as a result of sitting at a desk, you’re not alone. One study of work-related aches and pains found that almost 30% of desk workers experience neck pain– and prolonged sitting can have even worse effects.
According to the CDC, leading a ‘sedentary lifestyle’ i.e one where you are sitting for long periods with little physical activity, increases your risk of developing long-term health conditions, including:
- Type 2 diabetes
- Heart disease
- Certain cancers
- Poor sleep quality
- Bone issues
- Poor mental health
Why is stretching at work important?
According to health experts if you've been sitting at your desk for 30 minutes or more, you've been sitting too long. Adding some stretching breaks to your workday routine can bring a host of benefits, including:
- Improving posture, which reduces back, neck and shoulder pain
- Improving flexibility, leaving your muscles feeling less tense
- Improving fitness and boosting endorphins, reducing stress
- Preventing muscle injury such as strains and sprains
- Leaving you feeling refreshed, thereby increasing productivity
Stretching is beneficial to the overall health of the body and plays a role in reducing musculoskeletal disorders among employees. Experts recommend that you stretch daily in order to see benefits. Ideally, you should aim for 5 to 15 minutes of stretching per day.
You can even download a free app allowing you to set a recurring timer to remind you to get up from your desk at certain intervals over the course of your workday.
While you won’t start noticing the benefits of stretching straight away, your body will thank you for the daily stretches you give it during a long day of sitting at a desk. And remember, you will need to stick to regular stretching sessions in order for your muscles and joint to become more flexible.
5 quick & easy ways to incorporate stretching at your desk into your routine
To get you started with a stretching routine, here are five simple ways you can start stretching at work, without even having to leave your desk.
Shoulder shrug
Lift your shoulders up towards your ears, squeezing them as hard as you can. Hold the position for 1 to 2 seconds and then roll your shoulders back as you relax down. Repeat 10 times and then roll your shoulders forward.
Sit-to-stand-no-hands
Stand up from sitting without using your hands. Repeat 20 times. This exercise will help strengthen the muscles in your thighs.
Extend your spine
Sit up tall in a chair or stand up. Stretch your arms overhead and interlock your fingers. Turn your palms to the ceiling; lift your chin to the ceiling, allowing your head to tilt back. Look up to the ceiling and inhale deeply, then exhale deeply, and release.
Neck stretch
While sitting down in your chair, gently reach your arm over your head and pull on the opposite ear while guiding your head to your shoulder. By bending your neck slowly, and bringing your ear to your shoulder, you will feel a deep stretch in the opposite side of your neck. Switch sides, and repeat.
Seated spinal twist
Sit up straight in your chair with your feet flat on the floor. Reach across your body with your right hand and grasp the back of your chair if possible. Pull gently to create a deeper stretch. Hold for about 5-10 seconds, then switch sides, and repeat.
Want to find out more about how home ergonomics can help your health? Check out our guide to ergonomic assesment to see how healthy your home office is.
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Before venturing to another country, make sure you have a health insurance plan you can rely on.
Meet the author
Allianz
At Allianz Partners, Health, our blog is crafted by a team of experts dedicated to providing valuable insights and guidance on global health and insurance topics. With a focus on expatriates, international businesses, and individuals navigating healthcare abroad, our authors bring a wealth of knowledge and experience to every article.
We aim to deliver practical advice, industry updates, and actionable tips to help you make informed decisions, whether you're exploring international health insurance, managing employee health plans, or staying informed about the latest healthcare trends. Trust our blog to be your go-to resource for navigating the world of global health and insurance.
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