3 easy deskside stretches to keep muscle pain at bay

accreditation
How to stretch your muscles while you're sitting at your desk
How to stretch your muscles while you're sitting at your desk

If you're not taking regular breaks to move around during your workday, your muscles may rebel after being scrunched in your desk chair hour after hour.

The rebellion might be felt in your neck, shoulders, back, hips and legs when you do finally stand up. Stop the insurrection with these three simple stretching exercises you can do without even leaving your workstation or office.

Start with the lateral lean. Stand up straight and clasp your hands behind your head.

Turn your head toward your left elbow and then lean your torso in the same plane to the right – don't bend forward or backward.

Hold the stretch for 30 seconds and then repeat the stretch to the opposite side.

Next move to the standing hip flexor. Despite its name, it helps the legs as well.

Lightly place your left hand on your desk for balance and bend your right knee, bringing your right foot behind you toward your right glute.

Grip the right ankle with your right hand to gently press the heel toward your butt.

Contract both sides of your glutes and keep your knees close together and your spine straight. Hold for 30 seconds and then repeat with the left leg.

Finish with the open and closed upper body stretch. It helps prevent both lower back and shoulder pain.

From a standing position, hinge forward from the waist, letting your arms hang toward the floor.

Take a few deep breaths and then slowly stand up straight as you move your arms out to the sides in line with your shoulders.

Rotate your thumbs backwards with your palms facing the ceiling. Think of bringing your thumbs together behind you as you open your upper chest toward the ceiling. Hold for 30 seconds and repeat up to four times in total.

Take three minutes every two or three hours – more often if you can – to do these simple moves. Your body will thank you.

Image credit: iStock

We live in a world where facts and fiction get blurred
In times of uncertainty you need journalism you can trust. For 14 free days, you can have access to a world of in-depth analyses, investigative journalism, top opinions and a range of features. Journalism strengthens democracy. Invest in the future today. Thereafter you will be billed R75 per month. You can cancel anytime and if you cancel within 14 days you won't be billed. 
Subscribe to News24
Voting Booth
Zama zama crackdown: What are your thoughts on West Village residents taking the law into their own hands?
Please select an option Oops! Something went wrong, please try again later.
Results
Authorities should bring in the army already
10% - 2505 votes
Illegal miners can't be scapegoated for all crime
52% - 12648 votes
What else did we expect without no proper policing
34% - 8266 votes
Vigilante groups are also part of the problem
3% - 818 votes
Vote
Rand - Dollar
16.93
-0.4%
Rand - Pound
20.17
-0.2%
Rand - Euro
17.08
-0.4%
Rand - Aus dollar
11.71
-0.4%
Rand - Yen
0.12
-0.1%
Gold
1,756.29
-0.1%
Silver
19.39
-0.8%
Palladium
2,148.00
-0.5%
Platinum
910.50
-0.4%
Brent-ruolie
96.59
+3.0%
Top 40
64,184
0.0%
All Share
71,011
0.0%
Resource 10
63,890
0.0%
Industrial 25
86,864
0.0%
Financial 15
16,201
0.0%
All JSE data delayed by at least 15 minutes Iress logo
Editorial feedback and complaints

Contact the public editor with feedback for our journalists, complaints, queries or suggestions about articles on News24.

LEARN MORE