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Odds are, if you exercise regularly, you know the importance of a good warm-up. From doing stretches before running to hitting the best warm-up exercises, you have your pre-workout routine covered.
But what about movement during the workday? It’s important to do. Whether you work from home or at the office, most of your workday is likely spent sitting in an office chair. If you’re full-time, that’s eight hours or so per day and 40 or more hours per week. That’s a long period of time for us to sit on our glutes! Therefore, no matter how ergonomic our work area might be, we still need to move our major muscle groups throughout the day. Otherwise, we increase our risk of joint pain, strains, and even muscle damage1.
Here are 11 at-work stretches you can do throughout your workday.
RELATED: Tips for Getting a Move During the Workday
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
1. Neck Circles
Why do them: Did you know that sitting at work more than 95% of your working time2 is a risk factor for neck pain? In a recent study2, researchers discovered that neck pain was especially apparent with neck flexion movements (this is when you lower your chin down to your chest). Fortunately, a good neck stretch might be able to help you with this.
What’s convenient about neck circles is that you do them while seated or standing. However, it’s best to stand when you do them so you can move your legs a bit, too. Plus, doing them while seated may limit your range of motion. We definitely don’t want your head hitting the back of your chair as you move your neck around.
How to do them:
- Get in your starting position: head straight while looking forward, arms by your sides, feet hip-width apart. Maybe do some shoulder shrugs to loosen up your muscles a little bit if you’re not completely relaxed.
- Check your posture to ensure your back is straight, and proceed once you’re sure your back isn’t rounded.
- Drop your chin to your collarbone and then roll your chin towards the right shoulder. Once you feel a stretch, stop and stay there for a few moments.
- Next, lift your chin towards the ceiling and pause for a second.
- Then move your chin to the opposite shoulder, stop, and then move your chin back down to the center.
- Repeat this, but start in the opposite direction.
When you’re doing this, be sure to take your time. It’s not a race. If you go too fast, you could injure yourself, which is not the goal here!
RELATED: The Best Mobility Exercises
2. Seated Trap Stretch
Why do it: Your trap muscle, which is officially known as the trapezius muscle, is there to mainly provide postural support3. In fact, we use this muscle often when sitting at a computer to hold our head, neck, and shoulders in place4. In addition, the traps also help you conduct active movements, such as rotating your head, bending at your side, and raising your shoulders.
Given their many functions, it’s imperative to stretch these muscles to avoid pain and tightness. According to the Cleveland Clinic5, those who sit at a computer for several hours a day are at a greater risk of chronic pain.
How to do it:
- Sit up tall and ensure that your ears are lined up with your shoulders.
- Sit on your right hand or push it downward.
- Take your left hand, place it on your head, and use it to bring your ear to your left shoulder slowly.
- Repeat to do the left side.
