3.Chest-opening back bend. Sit firmly in your chair with your feet flat on the floor. Take a deep breath and raise your arms up to the ceiling, palms facing each other in an open V-shape. Exhale and take another deep breath as you raise your eyes up to the ceiling and tilt your torso and arms slightly backward. Only go as far back as is comfortable. Hold the position for a moment, then exhale and release. Go through this routine 2-3 times to stretch your back, open your chest, and improve your circulation.
4.Seated twist. Sit straight in your chair, slightly away from your desk with arms and legs relaxed. Breathe in as you reach around and grab the back of your chair and twist from the waist. Place your non-reaching hand on the chair for stability and to increase your range of motion. Hold the position for 2-3 breaths, deepening each stretch as you breathe. You may press your non-reaching hand into the chair or your knee to push yourself into a deeper range of motion, but avoid movements that cause pain or serious discomfort. Release and repeat the twisting movement on the other side. Try to keep your hips in place as you twist from your core. Maintain your posture to gain the full benefit of the exercise. This exercise alleviates strain on the spine, improves posture, and works your abdominal muscles. 5. Front bend. Start from an upright sitting position in your chair. Place your feet flat on the ground. Reach up with your arms and then bend at the waist, letting your arms hang freely below. Breathe in the position for as long as you feel comfortable, then slowly rise back up to a sitting position.For a deeper stretch, begin from a standing position, and use your chair for support as necessary. Let your arms hang instead of using them to prop yourself up. Hold the position for several minutes, allowing your spine to elongate and stretch. This move is a relaxing, neutral position to give your mind a break before you head back into the workday.
In addition to stretching intermittently throughout the day, consider investing in an ergonomic chair and/or desk that supports your spine and your natural posture. The right office equipment will reduce strain as you work, and some also encourage healthy posture practices.
Proactive health investments can mitigate the effects of a sedentary lifestyle and improve your ability to focus throughout the day. For a more invigorating practice, try some different yoga poses, using your chair or desk for support. Aim to stretch at least twice a day as a break from work. Your mind and body will thank you.