Office Stretches To Help Avoid Back Pain

Arm Stretches

Tricep stretch

1. Raise your arms straight at first, then bend them to the side so that your hand reaches the other side.

2. Pull the elbow toward your head with your other hand.

3. Hold the position for 10 to 30 seconds.

4. Repeat on the other side.

The latissimus stretch, also known as overhead reach

1. Extend both arms over your head.

2. Reach out to the other side.

3. Hold the position for 10 to 30 seconds.

4. Repeat on the other side.

Stretch your upper body and arms.

1. Hands should be clasped over the head, palms facing outward.

2. Stretch your arms upward by pushing them up.

3. For 10 to 30 seconds, hold the stance.

4. Taking a deep breath and stretching your torso.

5. Stretch your pectoralis major (shoulder blades).

6. Hands should be clasped behind your back.

7. Raise the chin and lean forward and outward.

8. For 10 to 30 seconds, hold the stance.

Upper back stretch

1. Clasp your hands in front of you and bring your head down to the same level as your arms. With feet flat on the floor, make sure your centre of gravity is rooted.

2. For 10 to 30 seconds, hold this position.

Trunk rotation, or torso stretch

1. Maintain a forward stance with your feet planted firmly on the ground.

2. Twist your upper body in the direction of the arm lying on your chair's back.

3. Hold the posture for ten to thirty seconds.

4. Repeat on the other side.

5. For a wider range of motion, exhale as you lean into the stretch.

Stretch your hamstrings.

1. Extend one leg outward while remaining sitting.

2. Make a reach towards your toes.

3. Hold the position for 10 to 30 seconds.

4. Rep on the other side.

Head and shoulders Stretch

1. Shrug the shoulders forward and backwards

2. Stretch your shoulder upward towards the ears at the same time.

3. Drop them and go through the motions 10 times in each direction.

Seated Knee stretch to your chest

1. Raise one knee as if you're marching until you can reach it with your hands while sitting in a chair.

2. Pull the bent leg up to your chest with both hands until you feel a nice stretch in the lower back and hip back.

3. For added comfort, place your hands on top of or behind your knee.

4. Hold for 15-20 seconds before repeating 3-5 times on each side.

5. Stretching from the knees to the chest while seated

6. Stretching from the knees to the chest while seated

Floor Stretches

Sitting and standing exercises are convenient and can be done almost anywhere, but floor stretches provide maximum comfort. These stretches will allow you to stretch more muscle groups. But it'll require a private office or a clean patch of floor.

Cat-Cow Pose

1. For the starting position, put your hands legs in on the floor with a neutral spine. Make sure that your wrist stretches in this stance.

2. Lift your sit bones higher, drive your chest forward, and allow your belly to sink as you inhale and enter into cow posture.

3. Raise your head forward and stare straight ahead, shoulders relaxed away from your ears.

4. Come into cat position by curving your spine outward, tucking your tailbone in, and pulling your pubic bone forward as you exhale.

5. Allow your head to fall to the floor, but keep your chin from collapsing into your chest. Most importantly, unwind.