As seasons change we look for better ways of doing things. It can be hard getting into a new routine or getting out of an old one. One way you can easily stir up the daily grind is by stretching. Even if there is a pandemic, many of us need to be seated at the computer whether at the office or home office. That’s why in order to be motivated you should keep your body active and awake while you are sitting at your desk. You can try stretching exercises for your spine, neck and back health, and in this way, you can have better posture and prevent musculoskeletal disorders. Here are 10 stretching exercises that you can do at your home/office desk.

The majority of people spend long hours working at a desk. The head is usually bent to look at a monitor or book, where the back is arched and the waist is in an uncomfortable position. This may lead to poor posture and musculoskeletal disorders in later following years. However, you can take action by doing small 10-15 minutes increments of exercise. By doing stretching exercises you will feel motivated and more energetic in addition to having better posture.

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Sitting motionless and uncomfortable at your desk may lead to:

-neck and shoulder pain

-musculoskeletal disease

-obesity

-Stress

-back pain

-carpal tunnel 

1. Triceps stretch 

This exercise will help you stretch your upper arm which is usually not in motion while you are using your computer. Raise your right arm bent backward as if you are trying to reach your back. With your left hand hold your raised elbow and pull it towards your left side. Try to hold for 10 seconds and release your arm. Then repeat with your left arm.

2.Shoulder stretch 

Clasp your hands at your back and push your hands downward. Move the post of your shoulders towards the back and your chest out. With this stretch, you will prevent your back from hunching and maintain a good posture.

3.Torso stretch

Place your feet on the ground and hold the top of the chair with your hand. Then twist your upper body towards your hand. Hold this pose for 10 seconds. If you have back pain you should try this exercise and stretch your back muscles.

4.Upper body and arm stretch 

Clasp your hands and stretch upward with your hands facing upwards. Try to stay in this pose for 10 seconds. You can stretch further by leaning your hands left and right. With this exercise, you will stretch your upper body which is generally in a bad posture while you are sitting on your desk.

5.Hip and knee stretch

While sitting down on your chair, inclement your back a little. Hug your knee with your both arms. Pull them towards your chest and hold for 10 seconds. Do it with your other leg. This exercise will move your hip area which is generally not moving while sitting and carrying the weight of your upper body.

6.Hamstring stretch

Your legs are generally stable when you spend the day at your desk. You should work these muscles with this short stretching exercise. Straighten your legs while seated and try to reach your toes. Hold this pose for 20 seconds.

7.Neck stretch

Throughout the workday, you look at the monitor and keep your neck in an uncomfortable position. To prevent neck problems here is a stretching for you. Relax your neck and lean forward. Roll your head from side to side for 10 seconds. Lean your head backward. Roll your head from side to side for 10 seconds.

8.Latissimus stretch

Latissimus is the widest muscle in the human body, the area between shoulder and hip. When you sit down without moving or keep your back in an uncomfortable position you may have back pain or bad posture. To prevent it, you can stretch your latissimus with this exercise. Raise your left arm straight and try to reach your right side slightly bending your upper body. Hold this pose for 10 seconds. Repeat with your right arm.

9.Upper trap stretch

Place your right arm on top of your head and gently pull your head to the right. Hold your head like this for 10 seconds. Repeat with the other arm. This way you will exercise the side of your neck and upper trap areas.

10.Forward stretch

Raise your arm parallel to the ground, while your palms are facing downward. Then lower your head between your arms while arching your back. Hold this pose for 10 minutes. This upper back stretch will help you to keep your posture in a healthy position. 

If you have more time or want to exercise further, you can increase the pose time to 20 or 30 minutes and carry your stretching exercise to a higher level. While doing these stretching exercises, don’t be harsh on yourself, if you do so this may lead to an injury. 

Benefits of stretching exercises while you are working

• Increases energy levels
• Reduces stress levels and in this way increases productivity
• Improves posture
• Reduces muscle tension and increases circulation
• Lowers risk due to injury
• Increases motivation

Most of us are spending much more time on our laptops as home-office workers since Covid-19 has spread around and we are at home. Moreover, we not only spend time online for work on our laptops, but we also spend more time on our computers to socialize, as well. This causes some muscle and joint pain in our hands and wrists and may cause edema problems. On the other hand, repetitive actions (such as typing and controlling the mouse) may also cause serious problems like RSI (repetitive strain injury) or carpal tunnel syndrome when they are done thousands of times a day. Research has shown that 1.8 million workers suffer from RSI per year. It is also found that half of the workers with computers in Sweden are affected by RSI, in addition to the fact that in Australia, even 60% of children complain about wrist problems.

Also, 6.7% of US workers will suffer from carpal tunnel syndrome in their lifetime. More than that, there are lots of hand and wrist problems that arise from repetitive actions. Here are some of those problems that are caused by using the computer too much.

• Carpal tunnel syndrome
• Repetitive Stress or Repetitive Motion Injuries (RSI)
• Posterior cervical dorsal syndrome (“Mouse shoulder” or “Computer Back”)
• Lumbar sprains and strains
• Tennis elbow
• Disc injuries

Since it may not be possible to be away from computers completely, it becomes much more important to find the best hand and wrist exercises to minimize or prevent these problems.

Benefits of Wrist and Hand Exercises

Even if you don’t suffer from any pain or injury in your wrists or hands, practicing some exercises can help you prevent the probability of having bigger problems.

Exercising may help to strengthen your hand and wrist muscles. Finding the best hand and wrist exercises and practicing them regularly makes your fingers more flexible. Furthermore, exercising the hands and wrists emphasizes joint health and increases mobility and stability that becomes weaker with age, as well.

Here are some of the best hand and wrist exercises you can perform while you give yourself a break from the computer.

 1. Wrist Flexion and Extension

Wrist flexion and extension means moving your hands up and down from the wrist joint when your fingers are tall. This exercise directly stimulates your wrist area and increases blood flow. It also prevents problems like carpal tunnel syndrome or RSI in the long term as well.

• Stretch out your hands to the front.
• Stretch your hand upwards until you feel a nice stretch while inhaling.
• Hold this stretch for a while exhaling, release, and go back to the starting point.
• Stretch your hand down as you inhale.
• Hold while exhaling and release again.
• Repeat this at least 5 times.

 2. Wrist Flexion with a Fist

This exercise is basically the same movement of the wrist joint but should be practiced by making a fist with your hand. When you practice this exercise, it stimulates your entire arm.

• Stretch out your hands parallel to the floor.
• Make fists with your hands and stretch them downward while inhaling until you feel a nice stretch on your arm.
• Hold this stretch for a while, then go back to the starting point by exhaling.
• Repeat this at least 5 times.

3. Shaking Your Hands Out

Shaking your hands out is the simplest exercise that may be used when working on the computer. This exercise also helps to relieve stiff joints.

• Stretch out your hands to the front.
• Release any tension that you may have in your fingers.
• Slowly shake your hands out by letting your wrist move gently.

 4. Drawing Circles

Drawing circles with any part of your body help to relieve any tension in that body part. When drawing a circle with your fist, it stimulates the muscle joints on your wrists that are not used often while working.

• Stretch out your hands parallel to the floor.
• Make a fist with your hands and start to draw a circle in one direction while you are breathing.
• Reverse the circle.

 5. Table Press

Pressing the table with the back of your hands and palms builds strength in the muscles between your wrists and elbows.

• Put your hands on the table while palms face up.
• Press the table with the back of your hands while inhaling.
• Release when exhaling
• Place your hands under the table, palms up.
• Press the table with your palms while inhaling. This will strengthen your forearms.

 6. Touching Thumbs

Touching each finger to your thumb increases coordination between finger joints, helps to stimulate that area, and increases blood flow.

• Put your hands on the table, palms up.
• Gently bring your thumb to the tip of each finger. Touch and press slowly.
• Do the same sequence with your other hand as well.
• Repeat this at least 5 times with both hands.

 7. Squeezing

Squeezing something, like a tennis ball or grip, is a great exercise to strengthen your wrists.

• Put your forearms on the table.
• Grip something and squeeze gently while breathing.
• Hold the squeeze for a while.
• Release everything.
• Do this at least 5 times with both hands.

The exercises that strengthen and stretch your hands and wrist may vary, however, if you practice these seven hand and wrist exercises, then you can help prevent the problems that may occur in the long term in your wrists or hands from long term computer use. If you are looking for more hand and wrist exercises, you can check out this quick joint-freeing series from Jana-Long that will really help you to boost not only your hands and wrists but also your whole body and your mood while you are working.

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