Sitting for long hours can leave your neck, back and wrists stiff. This short routine takes about ten minutes and can be done in office clothes without special equipment. Move slowly, breathe normally and never push into pain.
The Routine
- Neck tilts: lower the ear towards the shoulder and hold for 15 seconds on each side.
- Shoulder rolls: roll shoulders backward ten times, then forward ten times.
- Chest opener: clasp hands behind your back, lift slightly and hold for 20 seconds.
- Seated twist: sit tall, place one hand on the opposite knee and twist gently; hold 20 seconds each side.
- Seated forward fold: hinge forward from the hips with a straight back and hold for 20 seconds.
- Hip stretch: cross one ankle over the opposite knee and lean forward gently for 20 seconds on each side.
- Wrist and finger stretches: extend one arm, gently pull fingers back and hold for 15 seconds each hand.
- Stand and calf raises: stand up, rise onto toes ten times.
- Deep breathing: finish with five slow breaths.
Tips
- Do not bounce or force a stretch
- Use a stable chair without wheels or place it against a wall
- Repeat once or twice during the workday
- Skip any movement that causes pain
Putting It Into Practice
Set a calendar reminder for a mid-morning and mid-afternoon stretch. Invite a colleague to join and make it a shared break. Regular short breaks are more useful than one long session that is easy to skip. If you have an injury or medical condition, check with a doctor first.
Key Takeaways
- Ten minutes is enough to start.
- Move slowly and never force a stretch.
- Repeat during the day.
Frequently Asked Questions
How often should I do this routine?
Once or twice a day is a good starting point.
Can it replace exercise?
No. It helps stiffness, but regular exercise is still important.
What if I feel pain?
Stop and seek advice from a doctor or qualified professional.
Next Step
Employers who want to bring structured activity to the workplace can explore the RE-FIT corporate wellness programme at refitcertified.com.
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