5 Stretching Exercises to Relieve Sedentary Fatigue | Desk Stretches

Proper stretching postures diagram for office workers with movement guidance

5 Gentle Stretching Exercises for Sedentary Discomfort

Prolonged sitting may contribute to physical discomfort. Here are 5 simple stretching movements that can be practiced during breaks:

1. Neck Side Tilt

  • Gently tilt head toward shoulder

  • Hold for 15-20 seconds

  • Repeat on both sides

  • May help release neck tension

2. Shoulder Roll Circles

  • Slowly roll shoulders backward

  • Complete 8-10 circles

  • Reverse direction

  • Can be done while seated

3. Seated Spinal Twist

  • Sit upright in chair

  • Gently twist torso to one side

  • Hold for 20-30 seconds

  • Alternate sides

4. Hip Flexor Stretch

  • Stand with one foot forward

  • Gently shift weight forward

  • Feel stretch in hip area

  • Hold for 20-30 seconds per side

5. Hamstring Extension

  • Sit forward in chair

  • Extend one leg straight

  • Gently lean forward

  • Hold for 20-30 seconds per side

Practice Suggestions:

  • Move slowly and gently

  • Breathe naturally throughout

  • Stop if pain occurs

  • Consult fitness professionals for personalized guidance

Important Note: These movements are presented as general physical activity suggestions. Individual physical conditions vary. If you have specific health concerns or pre-existing conditions, consider consulting with appropriate healthcare or fitness professionals before beginning any new physical activities.

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