If you often feel muscle stiffness, especially if you have an office job where you sit all day, then this post is for you. Muscle stiffness is when you have a feeling of tightness or pain in your muscles.
Next, I will be giving you basic stretching exercises you can easily do from home. So take a few minutes after work, before sinking into your couch, and do this stretching. It will boost your energy and reduce the pain and stiffness you have after a day’s work.
Back Stretch
Stand with feet slightly apart, keeping the knees soft (not completely straight). Now put your hands together in front of you and curve the back. Hold for a few seconds.
Chest Stretch
Again, standing like in back stretch, but this time put your hands together behind you, and open the shoulders back to feel the shoulder blades coming closer. Hold for a few seconds.
Side Stretch
Same standing position, put your hands together overhead, and then slightly to the side. Hold for a few seconds before switching sides.
Straightening the Back
Hold the back of a chair, or another piece of furniture about that height, and lower the upper body forward so that the arms and back form one straight line, relaxing your head between your arms. This is especially essential for people who sit in an office for many hours.
Arm and Shoulder Stretch
In standing position, reach one arm towards the opposite shoulder and pull softly in with the other hand. Hold for a few seconds and switch.
Tricep Stretch
In standing position, take one arm overhead and bend so that the elbow is facing up. With the other hand softly push the elbow backwards a bit more to feel the stretch on the back of the arm, the tricep. Hold for a few seconds and switch.
Bicep Stretch
In standing position, open the arms out to your sides, and turn the palms backwards. You should feel the stretch on the frond of the arms, the biceps. Hold for a few seconds.
Child’s Pose
On your knees and take the bottom towards your heels, as you stretch the arms forward. Relax your head down. Hold for a few seconds. Very relaxing stretch for the entire body and especially the lower back.
Conclusion
I know that all you want to do after a long day’s work, is dive into your couch, but trust me, if you take 5-10 minutes to do these
stretches first, your body will thank you. You won’t feel as tired, and you will have more energy the next day to go back to work. And if your work environment allows it, do some of these stretches at work too. It will energize your body and give you the physical and mental strength to keep up with the work load.
If you enjoyed this post, you can also check my posts on Office Stretch and 12 Easy Yoga Poses for Overweight People.