Simple Stretches That Can Be Done in a Workday

Stretching your muscles on a routine basis can prevent stiffness from sitting or standing for extended periods of time. Standing or sitting for extended periods can put stress on your muscles. A variety of simple stretches can be done in a workday to stave off soreness and keep you limber.

  1. Stand Up and Sit Down

    • A simple exercise that you can do right in front of your computer involves a "hands-off" approach. Simply stand up and sit back down, repeatedly, without using your hands. This simple exercise may be even be done while talking on the phone. As simple as it sounds, it does work muscles you're not usually using while sitting at your desk. Not only does it stretch out the muscles of your legs, buttocks and back, it also can increase your alertness.

    Neck and Shoulder Stretch

    • Sitting at a desk and using a computer, in particular, can cause your neck and shoulder muscles to tighten up and may cause pain. Sitting on the edge of your chair with your feet flat on the floor, roll your shoulders down and back as you lengthen your neck and spine. You should feel your spine straighten up as you repeat the shoulder rolls.

      To stretch your neck, place your right hand underneath your right thigh and raise your left arm over top of your head as far as you can and tilt your head to the right. Repeat the stretch on the opposite side.

    Reach For the Sky

    • To stretch and oxygenate your whole body, reach your arms straight up into the air and hold them there while taking a deep breath in and then slowly exhaling. This exercise can be done while sitting or standing. This simple exercise combined with the slow breaths in and out not only helps to stretch your muscles, it can supply oxygen to your brain and help to make you feel more alert.

    Chest Stretch

    • The chest stretch covers another set of muscles that are often abused as a result of sitting hunched over at a computer. To stretch your chest, place your hands on your head right behind your ears and press your elbows back as far as you can. Hold for 15 to 30 seconds. Relax, breathe and repeat.