Your Top 6 Office Stretches

You work from 9h to 5h, get stuck in traffic to reach your office, let’s add to that your everyday workplace behavior: Too much bending, staring endlessly at your computer screen, and sitting for hours on the same chair. Does it sound familiar? Neck strain, sore shoulders and lower back pain? Now I’m sure we’re on the same frequency.

Your body is designed to be in a constant movement, yet your long office hours are retaining it in a sedentary state. Our jobs can get too demanding sometimes, but we need to know that our own health is mostly at stake.

Take a few minutes break, reduce your muscle stiffness and get to feel fresh with these simple and effective stretches you can do entirely at your workplace.

Ankle to knee Stretch:

Main Stretch: Glutes

While still sitting on your chair, place your right ankle on your left knee. Keep your back straight and lean forward. Hold 10 to 15 seconds then switch legs.

Upper Back Stretch:


Stretch your arms, palms pressed together. Contract your abs, round your back, and reach as far as you can while relaxing your neck. Hold for 10 to 15 seconds.

Hamstring Chair Stretch:


Sit on the edge of your chair. Left leg bent, stretch your right leg and lean forward with a straight back. Hold for 10 to 15 seconds then switch legs.

Chest Stretch:


Put your hands behind your head, squeeze your shoulder blades and bring your elbows back as far as possible. Hold for 15 to 20 seconds.

Neck Stretch:


Grab you head, tilt it gently toward your shoulder. Hold for 10 to 15 seconds and switch to the opposite side.

Lower Back Stretch:

1.1.jpgWhile sitting with a straight back, grab one knee and pull it toward your chest. Hold for 15 seconds then take the other leg.

Don’t forget that small things always make a difference. So try to walk around a bit, use the stairs instead of the elevator, and try to sit straight. Organize your office layout in such a way that you have to stand up to reach a certain file or the printer, and try to include movements more frequently in your regular work day.


Post shot at like-minded Experiential Agency ” Tarte aux Poires”  and “&Co Digits Agency”   Gemmayze St. Beirut

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