One of the effects of office work is sustained sedentary time and it considerably contributes to overall sedentary exposure of office workers [1].

With the progress of the technological age, sedentary time seems to be increasing [2, 3]. This may be in part because of the shift towards reduced physical labor required in occupations traditionally requiring significant physical labor and the increasing percentage of workers employed in low activity occupations [4, 5]. While sedentary workers may be less exposed to hazards associated with physically demanding work, they also benefit less from daily physical activity and are exposed to prolonged and uninterrupted sedentary behavior and its side-effects [6].

A sedentary lifestyle is increasingly becoming an important risk factor for poor health and for mortality [7, 8]. Sedentary ‘activity’ is defined as any behavior where the energy expenditure is equal or smaller than 1.5 METs and occurs while we are in a sitting or reclining position [6, 9]. While sedentary behavior has been associated with increased risks of several chronic conditions and mortality, an hour of high levels of moderate intensity physical activity can eliminate the increased risk of death associated with high sitting time [10].

However, most of office workers are not in a position to have an hour of high level physical activity. In fact, office workers cannot always even comply with recommendations to take breaks from sitting every 20, 30 and 55 minutes during work hours [11, 12].

While and hour of high level physical activity may not be practical, even short burst of light intensity activity is beneficial. Research shows the benefits of light intensity physical activity (occupational activities requiring an energy expenditure of 1.6-3.0 METs) for plasma glucose levels and reduced chance of cardio-metabolic risk factors [13, 14]. Furthermore, the prolonged sedentary behavior in the office takes a big toll on your muscles, making stretching highly recommended.

The Health Science Journal worked with several kinesiotherapists to create a stretching routine that will increase your energy expenditure beyond 1.6 METs and will further help you stop and prevent cramps, pain and any other side effects connected with prolonged sitting [15]. In view of the fact how many office workers cannot leave the chair for prolonged periods of time, one of the goals for the routine was to create simple stretching exercises that can be done on the office chair. While not all office environments will be supportive of the following exercises, the benefits of following the routine, at least once every day, will be significant for your overall health, both short and long term.
Office stretching routine

1. Shoulders

Start by stretching the back part of your shoulder:

• With one hand hold the elbow joint of the other hand;
• Gently move your arm towards your chest. Do not move your body while doing the stretching;
• Stay in this position 10 to 15 seconds and breed normally. You will start to feel pressure in the back of your shoulder;
• Relax and slowly return your hand in its starting position;
• Repeat the stretching with both hands 5-10 times.

2. The arm above the elbow :


To stretch your back and your shoulder:

• Raise one hand and place it behind your head;
• Place your other hand on the bent elbow and gently stretch the upper part of your arm and your shoulder;
• Stay in this position 10 to 15 seconds and breed normally;
• Relax and slowly return to the starting position;
• Repeat the exercise with both hands 5-10 times.

3. Chest


To stretch your chest muscles:

• Place your hands behind your neck;
• Using your shoulders, move your hands backwards as much as you can;
• Stay in this position 10 to 15 seconds and breed normally;
• Relax slowly and return to the starting position;
• Repeat the exercise 5-10 times.

4. Neck :


To gain relief from a stiff neck, shoulder and muscles:

• Bend your head downwards;
• Try to touch your chest with your chin;
• Stay in this position 10 to 15 seconds and breed normally. You will feel pressure in the back of your neck;
• Relax and return to the starting position;
• Repeat the exercise 5-10 times.

5. Head


Another way to stretch your neck muscles is by rotating your head:

• Seat in an upright position with your head slightly bent forwards;
• Move your head on one side, while keeping your shoulders straight;
• Stay in this position 10 to 15 seconds and breed normally. You will feel pressure on one side of your neck and shoulder;
• Relax and return to the starting position;
• Repeat the exercise on both sides 5-10 times.

6 . Neck side muscles :


To stretch the side muscles of the neck:

• Seat in an upright position with your head slightly bent forwards;
• Try lowering your head on one side, like trying to touch your shoulder with your ear, without actually touching it;
• Stay in this position 10 to 15 seconds and breed normally. You will feel tension on the outside of your neck;
• Relax and return to the starting position;
• Repeat the exercise on both sides 5-10 times.

 
7. Thigh :


To stretch the backside of your thighs:

• Seat in an upright position on your chair;
• Move the knee of one of your legs towards your chest. Place your hands on the knee and gently pull towards you. Your back should be upright and straight and try not to lean forwards;
• Stay in this position 10 to 15 seconds and breed normally. You will feel tension on the the backside of your thighs;
• Repeat the exercise with both legs 5-10 times.

10. Waist :

• Spread your legs in a line with your shoulders. Your knees should be kept straight;
• Move your feet towards you at the ankle point;
• Bend down slowly while reaching and touching your toes with your hands;
• Stay in this position 10 to 15 seconds and breed normally. You will feel pressure on your waist;
• Relax and return to the starting position;
• Repeat 5-10 times.

It’s recommended to do these exercises several times during working hours.
Note: this article was originally published and is submitted here by The Health Science Journal.

References:

1. Sharon Parry and Leon Straker: The contribution of office work to sedentary behaviour associated risk; BMC Public Health,2013 link];
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15. The Health Science Journal: 8 Office Stretching Exercises To Counter Harmful Side Effects of Prolonged Sitting; 2015 link].