Let's beat around the bush - unless that's your thing, then beat away.
I'd say roughly 90% of my clients spend on average 4-5 hours daily at their desk.
Being desk bound is TERRIBLE for your body...
If you just sit their and take it.
Taking a proactive approach to not only your strength training, but your overall movement throughout your entire day is essential.
To help you do just that, here are 10 stretches you can do from the comfort of your office.
My coaching program, The Paradigm Project, helps ambitious entrepreneurs, C-suites, & business owners live a healthier, stronger, and all-around better life.
Most importantly, one of the main objectives of the program is to help each client achieve pain-free performance!
If you're in the mood to transform your health & fitness, then life-changing results are within your reach.
Click the link to apply for coaching, and we can build a plan that transforms your life!
Couch Stretch
Target: Hip flexor and quadriceps muscles
Duration: 30-60 seconds each side
Tips: Keep your tailbone tucked in and your glute squeezed throughout the stretch. This will help increase the stretch you feel in your hips. Avoid arching your lower back to gain a better position. Doing so can increase the risk of injury occurring. The higher your back foot is raised, the more intense the stretch will feel. Find what suits you best.
Upper Trap Stretch
Target: Upper trap muscle
Duration: 30-60 seconds each side
Tips: This can be done from either a seated or standing position. Placing your hand behind your lower back increases the stretch on the target muscle. Don't pull your head aggressively; rather, gently pull it towards your ear, ensuring you don't force the range of motion. Keep a nice, upright posture throughout.
Seated T-Spine Rotation with Foam Roller
Target: T-spine
Duration: 10 each side with 2-3 second hold
Tips: Placing a foam roller between your knees keeps your hips from moving, which allows you to isolate the target area of the middle/upper back. Give yourself a BIG hug and hold that position as you rotate to one side. Holding the end range of motion allows you to stretch the t-spine.
Seated Figure-4 Stretch
Target: Glute
Duration: 30-60 seconds each side
Tips: Placing your ankle on your opposite knee, gently push down on your raised knee to stretch your outer hip muscles, using either your hand or your elbow. Leaning your upper body slightly forward increases the effectiveness of the stretch. If you do lean forward, ensure your back stays straight.
Sink Stretch with Office Chair
Target: Shoulders, biceps, pecs
Duration: 30-60 seconds
Tips: This can be quite an aggressive stretch for some, so approach with caution. The further you're away from the chair, the more intense the stretch, so find what works for you. Straighter arms will target your biceps more, while bent arms will target your shoulders more. Keep your chest nice and high throughout.
T-Spine Extension with Foam Roller
Target: T-Spine, pecs
Duration: 10 x 3-5 second hold
Tips: Placing a foam roller between your shoulder blades allows you to essentially bend around it, creating a very nice stretch. With your hands behind your head, drive your elbows back as far as you comfortably can, holding the end range for a few seconds.
Standing Desk T-Spine Extension Stretch
Target: T-Spine, lats
Duration: 30-60 seconds
Tips: Place your elbows on your standing desk and drive your chest towards the floor. This will bring out a stretch in your upper/middle back, as well as your lats. Awesome stretch to break up your time standing at your desk.
Standing Hamstring Stretch
Target: Hamstring
Duration: 30-60 seconds each side
Tips: A chair without wheels is ideal for this one; otherwise, you may find yourself sliding. If your chair does have wheels, simply place it against a wall or your desk. The higher your foot is raised, the more intense the stretch can feel. Leaning your upper body forward, while keeping your back relatively straight, brings out a stretch in the back of your thigh.
Kneeling Overhead Stretch
Target: T-Spine, Lats, Shoulders
Duration: 30-60 seconds
Tips: Very similar to the standing desk t-spine stretch, except this is done with straight arms. With your hands on your chair or desk, drive your chest towards the floor, keeping your arms as straight as possible throughout. This will bring out a great stretch in your shoulders and upper back.
Kneeling Pec Stretch
Target: Chest muscle
Duration: 30-60 seconds each side
Tips: This can be done on either your chair or desk. While kneeling, create a 90-degree angle in your arm and place your forearm flat on your desk. With your other hand on the floor for support, drive your chest towards the floor. Ensure you don't force the range of motion here. The goal is to bring out a gentle stretch, so don't push for the sake of pushing. Turning your head away from your raised arm can increase the sensation.
Wrist Flexion Stretch
Target: Wrist
Duration: 30-60 seconds each side
Tips: All that typing can wreak havoc on your hands and wrists, making this stretch a big help. With your palm facing up, place your fingers against your desk and push your wrist forward. This will bring out a stretch in the underside of your forearm and wrist. Do not force this stretch. Gentle is best here. It could also be done standing.
Seated Band Stretch
Target: Chest, shoulders, arms
Duration: 30-60 seconds
Tips: Use a relatively light resistance band for this stretch. The chair creates a brace for your back and allows you to find a great stretch in your shoulders and pecs. Keep your arms as straight as possible, making sure to keep a nice, upright posture at all times.
A few key points to remember when stretching:
- Don't hold your breath; rather, use your breath to increase the effectiveness of the stretch. Box breathing, which involves a 4-second inhale, 4-second hold, 4-second exhale, and a 4-second hold to finish, is a great breathing protocol to follow when stretching.
- Stretching can feel uncomfortable, but it should never be painful. If a stretch causes you pain, numbness, or tingling, then stop immediately.
- Everyone’s range of motion is different. Stick to your unique range and work from there. AKA, don't try and do the full splits just because someone else can do them.
- Hold stretches for 2 minutes to see real change in the muscle length.
Right, I'm off to make some coffee.
I hope you found that useful.
If you would like a video for any of these stretches, just ask and I'll send it ASAP.
Remember, if you want to know the precise stretches and mobility exercises you need to be doing to take your performance to the next level, I'm only an email away.
Take care.
Quote for the day
"In three words I can sum up everything I've learned about life: It goes on."
- Robert Frost
