5 Stretches for Office Workers

As a massage therapist, I often see clients dealing with tension and discomfort from long hours at their desks. Here are five effective stretches you can do right at your workstation to prevent pain and maintain flexibility.

1. Neck and Shoulder Release

Take a break every hour to perform these gentle neck stretches:

• Slowly tilt your head toward each shoulder
• Hold for 15-20 seconds on each side
• Roll shoulders backward and forward 10 times
• Avoid rolling your head in complete circles

2. Wrist and Forearm Stretch

Prevent carpal tunnel syndrome with these movements:

• Extend your arm with palm facing down
• Gently pull fingers back with other hand
• Hold for 15-20 seconds
• Repeat with palm facing up
• Do this for both hands

3. Seated Spinal Twist

Maintain spine flexibility with this simple twist:

• Sit sideways in your chair
• Place both hands on the back of the chair
• Gently twist your torso
• Hold for 15-20 seconds each side

4. Lower Back Release

Relieve lower back tension with this stretch:

• Remain seated
• Cross one ankle over opposite knee
• Lean forward slightly
• Hold for 30 seconds each side

5. Chest Opener

Counter hunched posture with this stretch:

• Clasp hands behind back
• Lift chest and pull shoulders back
• Hold for 20-30 seconds
• Repeat 3-4 times

Tips for Maximum Benefit

• Breathe deeply during each stretch
• Never force or bounce
• Stop if you feel pain
• Maintain good posture between stretches
• Stay hydrated throughout the day

Remember, these stretches complement regular massage therapy sessions. While they help prevent tension, professional massage can address deeper muscle issues and provide longer-lasting relief.