6 easy stretches you can do in your home office

Last updated: 06-03-2020

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6 easy stretches you can do in your home office

Are weeks of working at home in makeshift office conditions starting to take a toll on your body and mind? Other homebound workers feel your pain. 

According to a survey from YouGov in partnership with USA TODAY and LinkedIn, 26% of adults say their workload has increased, and there is a lack of separation between home- and work-life.

For those of us in ergonomically challenged home offices, there's more of a chance for neck, shoulder and back pain. Regular stretching may offer some relief.

Miranda Esmonde-White, host of PBS' long-running "Classical Stretch," encourages everyone to stretch their 620 muscles daily in an AARP interview. "Doing nothing is very, very bad. A sedentary person has an unbalanced body."

These might not reach every muscle in your body, but here are six easy stretches recommended by the Mayo Clinic:

Set one foot on a low desk, chair or stair step. Standing tall, keeping your chest high, hips square and tailbone lifted, bend forward from your hips. Feel the stretch in the back of your thigh or knee. 

Done standing or sitting. Stretch one arm across your body, holding with your opposite hand, and pulling toward your chest until you feel a nice stretch in your shoulder.

Hold one hand on a chair or desk for stability. Standing straight, lift your foot and grab your ankle. Keep your back straight and your knees parallel to one another. Feel the stretch on the front of your thigh.

While sitting and keeping your back straight, bring one of your knees toward your chest. Using both hands, gently pull your thigh toward you. You should feel tension in your lower back and upper buttock.  

Stretch for 30 seconds, relax and return to starting position for other leg.

Sit facing forward with your shoulders straight. Slowly turn your head to one side until you feel tension on that side of your neck and shoulder. Turn to the opposite side, repeat, feeling the stretch on that side of your neck. 

Stretch for 30 seconds on each side.

Stand arm’s length from a wall or desk to steady yourself. Place your right foot behind your left foot. Slowly lean forward, toward the wall or desk, keeping your right heel flat on the floor. Be sure to keep your back straight. For a deeper stretch, bend your knee as you move forward.

Hold for 30 seconds, then switch to other leg.


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