If you are only just heading back to the office after working remotely, then you’ll know the struggle that comes with sitting at your desk for 8+ hours a day. Especially, if you haven’t been using an ergonomic chair - we’re looking at you ‘bed desk’ users! After all, your body was not designed to sit in a chair for such extended periods.

We have put together 5 easy stretches to do at your desk, in your chair to keep your body moving and juices flowing throughout your workday.

1. Seated Spinal Rotation

While seated, bring your right hand over the front of your body, and place it on your left knee while bringing your left hand behind your back. Then, sit up straight and gently twist your body to the left side. Come back to your centre and repeat the process on the opposite side.

2. Shoulder Stretch
Hold one arm across your chest in a seated position. With your other hand, pull your elbow into your chest. You should feel a satisfying stretch in your shoulder. Similarly, repeat on the opposite side.


3. Shoulder Rotation
In your chair, bring your shoulders forward, up and then back down. Continue to slowly loop this motion 5 times, then repeat the rotation in the opposite direction. This will specifically target muscles in your neck and shoulders.


4. Seated Back Extension
Sitting up straight, bring your feet together. Put the palms of your hands in the small of your back. Lift your chest to the sky while leaning back over your hands. You will feel an awesome stretch in your lower back.

5. Neck Rotation
In your seat, draw circles in the air with your nose starting with big circles and gradually making the rotations smaller - one way and then in the opposite direction, to relieve tightness in your neck. You can use your hands to assist your neck and head with this movement.

With these easy stretches, you can ensure that your body gets the movement it deserves without having to get up and leave the office. Midday brain fog is now a thing of the past.

If these were helpful, be sure to keep an eye on our Instagram page to catch our virtual sessions with our experienced trainers!

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