11 workplace stretches to relieve muscle tension

Now that you have adjusted your sitting posture at work, let's look at some easy stretches you can do even while sitting in your favourite chair at work, to relieve tension. 

1. Upper shoulder stretch

How to do it: tilt your head to the right and use your right hand to press it down until you feel a moderate stretch in the left side of your neck and shoulder, but no pain. Hold the edge of the chair with your other hand. Hold for 15 seconds. Repeat 3–5 times, then switch sides.

2. Upper shoulder stretch

How to do it: sit up straight and turn your head to the right until you feel a stretch in your shoulder, but no pain. Hold for 15 seconds. Repeat 3–5 times, then switch sides.

3. Neck stretch

How to do it: sit up straight and lower your head forward until you feel a stretch, but no pain. Hold for 15 seconds. Repeat 3–5 times, then alternate by tilting your head back.

4. Arm stretch

How to do it: sit up straight and stretch your arm out in front of you with the elbow straight. Use your other hand to bend the wrist downwards until you feel a stretch in the arm, but no pain.

How to do it: alternate by using your other hand to bend the wrist upwards.

Hold for 15 seconds. Repeat 3–5 times.

5. Shoulder blade stretch

How to do it: sit up straight and stretch one arm across your body to the opposite side. Bend the elbow of your other arm and pull it towards the opposite side until you feel a stretch, but no pain. Hold for 15 seconds. Repeat 3–5 times, then switch sides.

6. Back of the upper arm stretch

How to do it: sit up straight, raise your arm and bend the elbow. Use your other hand to hold the bent elbow and pull it back until you feel a stretch, but no pain. Hold for 15 seconds. Repeat 3–5 times, then switch sides.

7. Back stretch

How to do it: while seated, bend forward and reach both hands down to the floor until you feel a stretch in your back, but no pain. Hold for 30 seconds. Repeat 3–5 times, then switch sides.

8. Buttock stretch

How to do it: sit up straight, bend your hip and bring your knee towards your body. Hold it with your hands under the back of the knee until you feel a stretch, but no pain. Hold for 30 seconds. Repeat 3–5 times, then switch sides.

9. Front thigh stretch

How to do it: stand up straight and hold a chair or desk with one hand for support. Bend your knee behind you and hold your foot with your hand, pulling it backwards until you feel a stretch, but no pain. Hold for 30 seconds. Repeat 3–5 times, then switch sides.

10. Hamstring and calf stretch

How to do it: stand up straight and rest one leg on a chair with the knee straight and the toes pointing up. Reach forward to touch your toes until you feel a stretch, but no pain. Hold for 30 seconds. Repeat 3–5 times, then switch sides.

11. Side stretch

How to do it: stand up straight, raise one arm and lean your body to the opposite side until you feel a stretch, but no pain. Hold for 30 seconds. Repeat 3–5 times, then switch sides.

You can do these stretches during breaks from work to relieve tension and fatigue, and they also give your eyes a rest from the computer screen. If you have pain, you can contact Rehab Care Clinic for advice and treatment. 

For more information, contact "Rehab Care Clinic"

Address: 423 Phetkasem Road, Bang Wa, Phasi Charoen, Bangkok (inside Kanari Sports Center, before Seacon Bangkae) ? 061-801-2482 Line ID: @rehabcare