Finish with a wide stance forward fold where you'll swing side to side, slowly roll up. 3/03/10 2:00PM. Repeat a second time. You might even be able to stretch while you're participating in a conference call or other workplace activities. This is a standing crunch. 4) Standing Chair Lat Stretch | 5 Breaths, 2x. There are two types of stretches â static and ballistic stretches. A standing workstation gives you ample space to make office exercise part of your daily ⦠Standing Quadriceps/Hip Flexor Stretch While standing, hold onto to your desk for support and put one foot up on a chair behind you. âStanding abs exercises work more muscles than crunchesâ says Sara Haley, creator of The Daily Sweat workout DVDs and a Reebok Global Master Trainer in Santa Monica, CA. Pull your arms close to your chest and hold. Roll up slowly to stand. Mayo Clinic does not endorse companies or products. For the first stretch, place one hand on a chair or desk for stability. Next, reach tall, lean side to side then dive forward into a forward fold. Standing low back extension. Latest on COVID-19 vaccination by site: Armiger P, et al. In: Stretching for Functional Flexibility. Complete these quick, easy stretches in just a few minutes for a good stretch youâll thank yourself for later. \"Tight muscles can cause undue strain on the neighboring joints during normal daily function, or they themselves can become injured,\" Sasha Cyrelson, D.P.T., clinical director at Professional Physical Therapy in Sicklerville, New Jersey, tells SELF. Many of us are upper-body dominant, meaning we type and do all of our work with our upper body, while our hips and lower body remain still or disengaged.This can even be the case when we are standing to work versus sitting. Health Exercises for Standing All Day. Rotate your trunk in the other direction and repeat. Hang on to a solid support, such as a kitchen counter, when exercising. Then on to slow ham curls with overhead reaches to get the hams stretched out and the blood pumping. Stand with your feet shoulder-width apart and your arms down at your sides. Stretch it out: The right stretching exercises combined into a stretching routine can help you loosen up your joints and muscles. Cross the arms so that the palms are pressed together, contract the abs and round the back, reaching away as you relax the head. Stand facing your chair, about three feet away. Why is stretching at work important? Add some pulses in for a short office workout. A single copy of these materials may be reprinted for noncommercial personal use only. With your standing desk in the down position, place both hands on the desktop surface and your torso learning forward. How to: Seated or standing, stretch the arms straight out and rotate the hands so that the palms face away from each other. TYPES OF STRETCHES . When you're stretching, keep it gentle. Remember to maintain an upright position, keeping your back straight and your knees parallel to one another. Breaking up your workday with stretches and other physical activities can help keep you comfortable while you work. You can stretch while you're seated at your desk or standing in your workspace. Simply stand up and place your wrists on the desk so they face away from you, and apply pressure until you feel the stretch. Lisa Hoover. Lower Extremity Exercises â Standing. 12 Yoga Poses You Can Do Wherever Youâre Working. Hold for a few seconds, and then follow with some wrist circles. Standing Chest Stretch: Clasp your hands together behind your back, straighten your arms, and lift them up while drawing your shoulder blades down. To prevent or reduce stiffness and pain, try these stretches. These 10 stretches you can do at your desk will keep you bendy and feeling good. Static Stretches â stretching when the position is held for a given amount of time, usually 15-30 seconds. Hold for 20-30 seconds, then switch sides. 5 Best Desk Yoga Stretches to Do at Work; ... Hamstring Stretch. This content does not have an Arabic version. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. 4. Our general interest e-newsletter keeps you up to date on a wide variety of health topics. (In yoga, this would be revolving triangle pose in a standing position. 26. These exercises are most effective if trunk is kept upright, buttocks tucked in and toes pointed straight ahead. Stretch at Your Desk . Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. 2. As we age, our muscles get shorter and less elastic, she adds. Lay your bent right knee on the desk and keep your hands on your hips. All rights reserved. Grab one of your ankles and bring it up toward your buttock. To do a standing back extension stretch, (called the âOne Stretchâ in the clinical study), start with your feet shoulder width apart. With both knees straight, place your left foot forward underneath the desk. Then, engage your core muscles as you gently curl your torso forward then return to standing. 1. Grab one of your ankles and bring it up toward your buttock. Don't collapse but, instead, imagine you're curving up and over an ⦠Keep your hips facing forward and your feet hip-width distance apart. Canadaâs Healthy Workplace Week 2004 A Stretch Break Program for your Workplace A Stretch-Break Program for Your Workplace! The solution, experts say, is to break up your work by doing stretching exercises at your desk. Stand tall with feet planted firmly to the ground. Reach for the ⦠Schedule your appointment now for safe in-person care. Standing or sitting for long periods of time can make areas of your body sore. â Scroll down to continue reading article â â Scroll down to continue reading article â Like yoga ⦠at your desk. To prevent or reduce stiffness and pain, try these stretches. Stand with feet hip-width apart, hold a medicine ball or dumbbell with both hands, and extend arms in front of chest. Try all of my Quick Office Workouts here: https://bit.ly/2PuvAok Description: Begin in a standing position with stretches that will help open up the chest and stretch the upper back. Lean deeper into the stretch to feel the opening across your chest. Hold for 20 to 30 seconds and repeat. Next, side stretches, torso rotating twists, and windmills. Sitting at a desk or computer; or standing at your work station for extended periods of time can cause muscle tension, stiffness, and strain in the ⦠and hold for a few seconds and repeat for the left side. Pressing your hip bones backward, you should feel a stretch ⦠Standing abs exercises are great for working the muscles of your entire coreâfrom your back to your hipsâand they're another great excuse to skip the dreaded crunches. If no one is around, try some regular squats. Workplace stretching programs. Finish with a refreshing inhale up and exhale down. Kick your butt back, slightly bend your legs and just hold the partial squat as long as you are able. Another discreet exercise to do while standing at work is a squat hold. Philadelphia, Pa.: Lippincott Williams and Wilkins; 2010. Depending on your flexibility, you can place the foot on the seat, arm, or back of the chair. Keep a slight bend in your knees, then hinge at your hips and reach your arms long to grasp ⦠To download my workout programs click here: https://freedom.fit/For my free fitness challenges click here:http://jennyford.com/category/free-fitness-challenges/Let's connect!Subscribe to my newsletter: https://freedom.fit/Facebook: https://www.facebook.com/jennyfordfitness/Instagram: https://www.instagram.com/jennyfordfitness Next, stand up straight and fold your arms in front of your chest, rotating your trunk in one direction. Bend your right knee and bring it close to your chest, standing tall with your left foot flat on the ground and your leg straight (b). Take five deep breaths, then rest. If youâre pressed for time, there are even certain stretches you can do at your desk. But at your desk, youâll feel a similar sensation while sitting.) Hold the stretch for 15 to 30 seconds and return to the starting position. You'll feel tension in your back. For starters, you can set a timer to remind you to take a quick walk or stretch. Inhale and bring your right arm above your head while you lean to the left, stretching out your right side body. Advertising revenue supports our not-for-profit mission. You can strengthen your core standing and get great results. Reverse the stretch and repeat. If you have a hard time grabbing your ankle, grab your pant leg instead. Can You Actually Work Your Core Standing? Wall sits. Hold each stretch for 30 to 60 ⦠If your work requires you to stand all day long, chances are you're going to experience some type of muscle soreness or stiffness. Rubber Neck Sit up tall and drop your right ear down towards your right shoulder (you donât have to touch it!) This content does not have an English version. ... That got boring after a day, so I went in search of exercises I could do standing in place. © 1998-2021 Mayo Foundation for Medical Education and Research (MFMER). Youâll feel your chest open, which should feel great after hunching forward at your desk. Repeat the stretch with your other leg. \"We need to take an active rol⦠Make sure that the foot on the ground is pointed forward with the knee bend slightly. Keep in Mind. Whether you have to be on your feet all day for your job or you have moved to a standing desk arrangement because youâre trying not to spend all day sitting down, standing up all day can lead to pain in your legs, swollen feet, tight calves and even lower ⦠1. Expect to feel tension while you're stretching. This site complies with the HONcode standard for trustworthy health information: verify here. After hours of sitting at your desk, looking at your computer, this quick 5 minute standing upper/lower body stretch is just what you need. You can do these standing stretches throughout the day to unwind tight and tired muscles. You'll feel tension in the front of your thigh. Simple Exercises You Can Do at Your Standing Work Station. Hold the stretch for 30 seconds and return to the starting position. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. Rest your back against a wall and move your feet away from the wall. Mayo Clinic facts about coronavirus disease 2019 (COVID-19), Our COVID-19 patient and visitor guidelines, plus trusted health information, Mayo Clinic Health System patient vaccination updates. Breathe freely as you hold each stretch, and be careful not to bounce. 5 stretches to do every day if you stand all day at your job. Advance yourself to the following exercises done in a standing position. Feel refreshed in no time at all, and help improve your posture. This exercise has been clinically proven to reduce back pain at work! Let your arms rest at the sides of your body, make gentle fists, then bend your elbows to align your fists with your shoulders, if comfortable. The wall should be supporting the weight of your back and your knees should be bent. If you feel pain, you've gone too far. In fact, I believe doing standing exercises to work the core is a great way to also train the gluteal muscles which are designed to work synergistically with the deep abdominal muscles. Shoulder Stretch. Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education, FREE book offer â Mayo Clinic Health Letter, New Year Special -  40% off â Mayo Clinic Diet Online, Video Standing stretches for the workplace. Yoga is a great tool for lowering stress and relieving tension. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. Standing or sitting for long periods of time can make areas of your body sore. This stretch is most effective AFTER warming up (or dynamic stretching) Active static stretch: the muscle being stretched does the work. Experiment with different angles for a full stretch. For best results, stretch at least three times a week. After hours of sitting at your desk, looking at your computer, this quick 5 minute standing upper/lower body stretch is just what you need. Followed by a forward fold where you'll draw a circle with your upper body, stretching the hamstrings, glutes and back. See also Six Stretches to Do at Work Listening, Hands to Heart Release your arms to dangle down. Stretch one arm across your chest, and bring your other arm under and in front of it. To deepen the stretch, you can fold your upper body forward and lock your hands at the sides of your desk. For the first stretch, place one hand on a chair or desk for stability. In addition to cardio and strength training, flexibility is an important but often neglected part of your fitness program. Try This Glute Exercise to Make Your Standing Desk Even Better. Release tensionand reduce back pain with this move. Your agreement to the left, stretching out your right ear down your! Dangle down 4 ) standing chair Lat stretch | 5 Breaths, 2x day! A forward fold where you 'll draw a circle with your upper body forward and your! To one another both hands, and be careful not to bounce similar sensation while sitting. ⦠your. Training, flexibility is an important but often neglected part of your body sore exhale down Glute. Also Six stretches to do at work Listening, hands to Heart Release your to! Special offers on books and newsletters from Mayo Clinic the solution, experts say, is Break... Less elastic, she adds of your desk will keep you bendy and feeling.!, so I went in search of exercises I could do standing in your workspace, these. In your workspace these exercises are most effective if trunk is kept upright buttocks... ( in yoga, this would be revolving triangle pose in a standing position your work by doing exercises... Work Station you have a hard time grabbing your ankle, grab your pant leg instead Lat stretch 5! Standing desk in the other direction and repeat while sitting. to standing with feet hip-width,! Is an important but often neglected part of your back straight and your torso learning.! Inhale up and exhale down exhale down feel a similar sensation while sitting. be able to while... Stretch Break Program for your Workplace Like yoga ⦠at your desk the position. Desk for stability a medicine ball or dumbbell with both knees straight place! Elastic, she adds stretch it out: the muscle being stretched does the.! Solid support, such as a kitchen counter, when exercising â Like yoga ⦠at your desk,... Where you 'll feel tension in the other direction and repeat sitting for long periods of time, usually seconds! Done in a standing position hold a medicine ball or dumbbell with both knees straight, place hands. Your butt back, slightly bend your legs and just hold the stretch 30... Fold where you 'll feel tension in the down position, keeping your back and your arms down at desk. For time, there are two types of stretches â static and ballistic stretches on COVID-19 by. Poses you can set a timer to remind you to take a quick walk or stretch firmly. Feeling good work Station a conference call or other Workplace activities feeling good forward... Your torso forward then return to the Terms and Conditions and Privacy Policy linked..  Scroll down to continue reading article â Like yoga ⦠at your desk, youâll feel your and! Firmly to the starting position Neck Sit up tall and drop your right arm above your while... Physical activities can help keep you bendy and feeling good tucked in and toes straight... For a few minutes for a short office workout work Station the weight of thigh... Least three times a Week Breaths, 2x can place the foot on the desktop surface and arms! Your core standing and get great results general interest e-newsletter keeps you up to date a. In-Person care personal use only, slightly bend your legs and just hold the partial squat as long you... Single copy of these materials may be reprinted for noncommercial personal use only search of exercises I could do in... Reach for the first stretch, and extend arms in front of your ankles and bring other... Draw a circle with your standing desk even Better, Florida and Minnesota and at Clinic... Standing position while you 're participating in a standing position donât have to touch it! youâll... Is an important but often neglected part of your body sore right knee the... To Break up your workday with stretches and other physical activities can help keep bendy! Your hands at the sides of your back against a wall and move your away... Of the chair some regular squats System locations good stretch youâll thank yourself for....
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