by Anishametra Saravanan  

In today’s fast-paced and demanding work environment, it’s not uncommon to feel swamped with tasks and responsibilities. As we strive to meet deadlines and deliver high-quality work, it can be easy to get caught up in the daily grind and forget to prioritise our own well-being. However, being active and engaged in the workplace can have numerous benefits, including increased productivity, better mental health, and improved job satisfaction.  

Here are 5 mood boosting stretches that can help you relax your body and mind:  

Stretching your chest and shoulders may be one of the best exercises you can incorporate into your stretch routine, since most of us spend much of our time hunched forward at our desks.  

How to: In a seated or standing position, move your arms behind you. If you can, lace your fingers together, straighten the arms and gently lift your hands up a few inches until you feel a stretch in your chest. Hold for 10 to 30 seconds. Avoid this move if you have shoulder problems. 

Feeling some tightness in your hamstrings and lower back? This stretch is good for putting some movement into the lower half of your body, especially if you’ve been sitting still for a long period of time.  

How to: Lie on your back and bend your knees, so your feet are flat on the floor. Cross your right foot to your left knee, keeping your left leg bent, to create a figure four. Next, bring your hands behind your right knee and pull both legs toward your chest. Repeat on the other side. 

One of the easier stretches and frankly, a personal favourite, the spinal twist stretch combines a deep breath with a twisting motion. Think of it like wringing the stress out of your spine as you would wring water out of a wet towel. It can be easily done right in your chair at work for a much-needed break during a busy workday.  

How to: Sit toward the edge of your chair with your feet flat on the floor. Place your right hand at the back of the seat, and place your left hand on your right thigh. Inhale, lengthen your spine, then exhale and gently rotate your torso to the right, gazing over your right shoulder. Repeat on the other side.  

Lower back issues are incredibly common in sedentary workers due to inactivity and high levels of stress. Stretches like this one, which elongates the back and release lower back stiffness, can help reduce back discomfort and tightness.  

How to: Kneel on the floor. Bring your feet together and open your knees to create a ‘V’ shape. Sit back, keeping your butt on or reaching toward your heels, and walk your hands in front of you slowly so that your chest lowers to the ground. Breathe deeply through your diaphragm. Hold for 10 to 30 seconds.  

Reacting to stress by tensing up your neck and scalp muscles can trigger a tension headache. In order to maintain healthy flexion in your neck, this simple and effective neck stretch can help you alleviate some stress and take your eyes off your monitor for a quick break.  

How to: In a seated or standing position, elongate your back and relax your shoulders. Turn your neck to the right and hold the position for a few seconds while breathing mindfully. Repeat the same for the left side, looking up as well as looking down to the ground.  

These simple stretches may not seem like much but it’s great way to start incorporating more movement into your busy day. Just like anything in life, practice and consistency will help you get better at it. 

Note: If you experience tingling, numbness, or pain when you try any of the following stretches, or any illness or injury prevents you from doing them safely, skip them or ask your doctor for an appropriate modification.

Source:

Everyday Health