7 simple stretches to do on your chair

If you work at a computer for long hours every day, chances are you’re experiencing back pain.

In fact, a recent study revealed that nearly half of all people who worked at a computer suffered from neck and back pain. This pain can even become chronic, leading to reduced range of motion. But don’t despair, there are several simple stretches you can do right on your desk chair to relieve these aches and pains. Here are eight seated stretches that will help you restore your well-being and relieve back pain.

Neck and shoulder stretch

Neck and shoulder stretches are an excellent starting point for relaxing tense muscles. Sit upright in your chair, gently tilt your right ear towards your right shoulder and extend your left arm down and to the side. This stretch lengthens muscles, releases tension and increases blood flow to the area, reducing discomfort and improving well-being.

Pulling arm over head

The overhead arm pull is another simple stretch that can help improve your flexibility and relieve tension. Place one arm above your head, bend your elbow and grasp it with your other hand. Pull the elbow slightly towards your head to stretch the triceps. This stretch is ideal for relieving discomfort at work and promoting muscle relaxation.

Seated spinal twist

Spinal twisting is a stretch that can do wonders for your comfort and mobility. Sit on the edge of your chair, place your right hand on your left knee and gently turn your upper body to the left, looking over your left shoulder. This rotation of the spine helps combat the monotony of static sitting postures, relieves back pain and tension, and can even improve digestion thanks to the massaging effect on the abdominal organs.

Seated hamstring stretch

Tight hamstrings are a common side effect of prolonged sitting, which can lead to low-back pain and restricted mobility. To stretch these muscles, move your chair away from your desk, straighten one leg in front of you with your heel on the floor and your toes pointed up. Bend slightly forward from the hips until you feel a stretch at the back of the thigh. This regular hamstring stretch prevents lower-back pain, improves physical performance and facilitates everyday movement.

Wrist and forearm stretching

People who spend a lot of time typing on a keyboard are often prone to repetitive strain injuries such as carpal tunnel syndrome. To relieve tension built up in the forearms and wrists, extend one arm out in front of you palm-up. Use your other hand to gently pull the fingers towards the floor, stretching the wrist and forearm. This regular stretching can prevent discomfort, maintain hand and arm health, and even improve your typing speed.

Bear hug

The bear hug is a stretch that targets the muscles of the upper back. Cross your arms over your chest and hold your opposite shoulder in each hand. You can also stretch one arm at a time by applying pressure with the opposite hand. This stretch maintains posture and promotes mobility while preventing pain.

Seated figure-4 stretch

Although the number 4 stretch is usually performed lying down, it can also be adapted to your office chair. Place your left foot flat on the floor, then rest your right ankle on your left knee. Slowly bend forward, keeping your spine straight, to stretch your hips. This stretch is ideal for opening up the hips, which are often held at a 90-degree angle when seated.

Now you have no excuse for not taking care of your back during working hours. Try these easy stretches on your office chair and regain better posture and less pain. Take care of your well-being and enjoy a more comfortable working day.