Many people experience muscle stiffness and soreness after sitting for long periods at a desk and typing or writing. This unpleasant sensation can be alleviated by stretching the affected muscles. Below are five stretches that can be done while working to reduce muscle tightness from some of the most commonly affected muscles. They can be completed in small spaces such as a cubicle and require very little time– in fact, just 20 or 30 seconds of holding a stretch can make a difference. Here are five office-friendly stretches you can easily add to your workday to help you feel better.

1. Seated Piriformis Stretch

Sit in a chair. Rest your left foot up on your right knee. Apply gentle pressure to your left knee and hold this position. You should feel a stretch in the left hip or glute area. Repeat with the right foot resting on the left knee. 

Five Office-Friendly Stretches

2.  Calf Stretch

Stand with your feet staggered. Keeping your back leg straight with your heel pressed into the ground, shift your weight forward until your feel a stretch down the back of your lower leg. Switch the position of your feet to stretch the other leg.

Five Office-Friendly Stretches

3. Back Stretch

Sit in a chair. Raise your arm up and over your head, until you feel a stretch down the side of your ribs. Repeat with the other arm to stretch the other side. 

Five Office-Friendly Stretches

4. Wrist Extensor Stretch

Extend your arm so your elbow is straight. With your palm facing toward the ground, gently pull your hand down to flex your wrist until you feel a stretch in your forearm from your elbow to your wrist. Repeat with the other hand. This is a great stretch to do specifically after typing. 

wrist extensor stretch<br />

5. Combined Neck and Shoulder Stretch

Place your right hand on your head and gently pull your right ear towards your right shoulder. Put your left hand behind your low back. Now you may also feel the stretch in your left shoulder. Repeat with the other side.

Five Office-Friendly Stretches

Try these five office-friendly stretches to help keep your body moving well throughout the day. Reach out to the Freedom PT team with questions.

Kaela Beugnet enjoys treating runners as she is an avid runner and incredibly proficient in treating older adults.