I don’t know about you, but I spend most of every day sitting. I sit for the most part at work, and when I get home, I’m on my laptop – and I’m sitting.
Studies show there are health risks involved (this goes for people of ALL ages) with prolonged sitting.
- Altered posture
- Muscle tension
- Increased risk of obesity
- Increased risk of Type 2 Diabetes
- Decreased cardiovascular health
- Altered and compressed digestion
(To read more, here are the sources I used: athletico.com and sahealth.sa.gov)
According to a professor of medicine at Harvard Medical School, we would burn 30% more calories if we stood up rather than sat down.
I try to take this seriously and incorporate a few things I could do to get on my feet and take a break from sitting all the time. Call me quirky, but after every meal, I try to kneel in front of the table where I use my laptop. When my knees get tired, I stand. It’s really awkward doing this so I only really stand if I’m watching Netflix or something! But either way, I usually do this for a good half hour to one hour before I actually sit properly because I do believe that sitting down compresses the abdominal cavity and thus slow my digestion. One day, I’d love to have a sit / stand desk so I won’t look as weird with my kneeling / standing routine… hopefully.
In addition, I try to take breaks every hour or two to do some stretches so I don’t become a stiff, aching board. The very goal of this post is to show you the 5 stretches I do all / most of the time to give my body a break. I feel that it helps stretch different parts of my body so I feel quite refreshed after doing them.
Hopefully you’ll find it works for you or otherwise motivate you to have your own set of stretches / exercises to do. If you don’t already have a regimen, do give these a try, and feel free to change up the reps as you see fit!!
5 Quick Stretches (featuring my drawings, oh boy)
1. Neck stretches – “Side Rotation”
Keep your back straight and roll your head over to one side until you feel a tugging or slight stretching on your neck and shoulders.
I usually do this for about 15 seconds each on each side, and 2 reps.
2. Shoulder shrugs & rotations
Keep your back straight and the only thing you’re really moving are your shoulders.
10x forward / 10x backward
3. Wrist rolls
5x clockwise / 5x counterclockwise = 1 rep. I do this for 2 reps.
4. Back stretches – “Cat-Cow Pose”
This one requires you to be on all fours. Spread legs so that they’re shoulder length apart. First arch your back upward (to the ceiling) when inhaling, then curve your back down the other way, pointing your head up to the sky / ceiling whilst exhaling (like a cat). I do this for 10 times.
5. Touch Your Toes
This requires you to stand up. Spread your legs apart, and touch each side, holding for 20 seconds each. Then, put your feet together, bend down, and hold for another 20 seconds.
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I can NOT believe you drew all of these!! Geraldine this is seriously AMAZING!! Holy crap! And obviously SO HELPFUL. BUT OMG I CANNOT GET OVER THIS!!
OH STOP IT YOU haha you’re making me blush!! 😊 I’m TERRIBLE at explaining so I figured drawings would help!! xx
I need to start using these!! I hurt my back somehow and I’ve been looking for stretches since Friday!! Thank you!!
Aww this is perfect, I’m glad I could help Colleen!! My back hurts all the time and these tend to help! 😘
Good job. As a physical therapist I talk to people about good postures and the dangers of being sedentary, all day long. These are good reminders to get up and get moving. Another good tip, if you do end up sitting for most of your day, is to use a good lumbar support roll. This will help keep your back, neck, and shoulders all in good posture.
It’s SO important and yet we forget as we are doing stuff on the desk or computer because we’re so engrossed in it! Thank you for that tip Jenna!!
Fantastic drawings Geraldine! Stretching is good and so is walking – 30 minutes every day is the recommendation. Don’t worry about looking “weird” because you will be the healthy one in the end 🙂
Yes! If you can, walking is great!! I really fall short in that department but I try to stretch! Thank you so much Marie (;
I do the shoulder rotation and neck stretches. I got to try the cat-cow pose. I think it will give a great stretch to the spine. Thank you for sharing!
I’m glad you got to give it a try! I feel much looser when I do them. Thank you so much for reading! 😊
GIRL these drawings are amazing!! i defo need some of these stretches in my life, I’ve been sitting on a chair in front of my laptop for like 10 hours all week!!
Thanks so much Lav!! I am so happy you ladies like it, it makes the frustrations of drawing them worth it!! Haha and I KNOW RIGHT?? I think we all do 🤣 we gotta have these reminders every now and then!
Wow, these are great reminders and your art work is fantastic! Thanks for sharing!
Thank you Savannah!! I really appreciate it 😊
I love this post, your sketches are amazing! You should do moreee for your blog! This is a great post though, I’m at a desk all day every day and I should definitely do more stretches, I barely do any.. I get so engrossed in what I’m doing I end up sitting down for like 4 hours without moving which is really bad. And blogging of course I’m always at my laptop so that’s more sitting still at my laptop! I do randomly get up and stretch occasionally though, you know when you do such a good stretch and you make a noise? ahaha, yeah so everyone just looks at me weirdly when I do that!
Chloe xx
http://www.chloechats.com
Thank you so much Chloe!! I cant agree more, I feel we all get too engrossed with our work! I “crack” my back and my other limbs too and some people stare but I LOVE IT!
This is soooo great! I find myself needing to stretch so much more than I used to (am I getting old?!) These will definitely come in handy.
I’m feeling that way as time goes on too. You’re not alone lol! I’m glad I could help! 😄
I just did all of these and honestly feel so much better already! I try to fit some yoga in each day which helps, but definitely doesn’t happen when I’m busy, so these stretches will come in very handy! we’re talking about getting standing desks at work which would be awesome. I really loved this post, you should be very proud of yourself!
I’m glad it really helps you! 😍 It’s hard to remember to take a break but it helps after doing this. That would be awesome, I really want one of those desks 🤩
This is such a good post! As a sufferer of chronic back pain I totally agree with stretching as often as you can! I work in an offiice so try to move about as much as possible but I will try standing more often.
Thank you Carly!! I have scoliosis and I always feel some sort of back pain so I feel you girl. I’m glad you found it helpful! 💚
From the comments I read that you drew the pictures which is awesome. Besides that I will be using these in the office, luckily I have an office in which I can’t be seen by others so I can do these without looking weird!
Thank you for the tips!
DCPR. / http://www.mystoryofi.com
I did, thank you very much! HAHA it definitely helps that you have an office space all to yourself! Thank you for reading 😊
Hi Geraldine… The drawings are amazing ❤the hands surely look fit, I really can’t believe you drew this yourself 😀. Thanks for the tips love 👍👍
I know how lazy I can be sometimes but I’ll try this at home❤
Thank you Debby! I went a little crazy with drawing the hands, I’m sure you can tell, as the others don’t look as great! 🙈🙈 I’m glad it could help you out xx
i do those neck rotations constantly. people in public always give me a weird look lol! but i feel better b/c of them. thanks for the rest of the suggestions. pinned and will be trying them out!
Joy at The Joyous Living
I know right, people don’t know what they’re missing! Thank you so much for pinning it and for reading! ☺💕
Great post!! I have seen so many people get those standing desks. Maybe I need to invest as well! While part of my job includes exercise (I coach softball at a college) there are days when we have more office work, like today, and I spend most of the time sitting! Thank you for the helpful stretches!
I think they are so wonderful, and I especially love those that can turn into a sitting desk at the same time! It’s good that your work involves some sort of standing and physical activity 😄 I’m glad this could help!
Gosh, your drawings are so cute Geraldine!
I definitely find that I need to move around a little bit quite often as I tend to get really stiff after sitting down for too long in one position.
It’s also a good idea to give our eyes a rest from looking at a computer, tv or phone screen for ages, so this little routine works triple self-care duties for our eyes, mind and body all at once!
I like how simple these little manoeuvres are – definitely stuff almost anyone can do. Thanks for sharing these with us!
Hanna | missbeautysaver.com
Thank you so much Hanna!! It took me a few days but I find it worth it if you are able to follow along! I definitely agree. It forces us to step away from the screens for even a few minutes and helps loosen our muscles!! I am glad you like them 💓😊
This is such a good post, I’m forever sat at a desk typing so my shoulders and back take the strain a lot! Thanks for this! x
I feel the same way, I am glad you found it helpful! 🙂
I always find myself needing to stretch my back out. I work in retail so always lifting and then at home I am hunched over my laptop or writing. I definitely feel a difference after stretching. Thank you for sharing some other stretches I didn’t think to do! So useful!
I’m glad you found it useful!! I forget all the time too so I am hoping I can remember since I wrote it! 😄 It’s an amazing feeling when you stretch out your back!
Great post – and your drawings were awesome! I can never get hands right, haha!
I’m definitely going to be trying these out; I spend far too much time on the computer and often forget to get up and stretch – these will definitely help me considerably!
Loved this!
Chelsea | https://twoofamind.com
Thank you so much Chelsea!! It took me frickin’ forever, haha!! I do too, that’s why I’m hoping this will help remind me as well! LOL 😘 thank yoouuu!
Your sketches are amazing!!!! I knew this post would be great!! These are really good stretching exercises 🙂
I do them sometimes after dancing or gym. It makes me feel so much more relaxed!
Thank you so much lovely!! I am glad you think so 😊 They are very quick and easy to do! I’m only hoping to do them more often myself lol!
You have no idea how helpful this is! I really need to get in the habit of stretching. And the fact that you drew these is incredible!
I’m so glad you found this helpful Jordan! It helps to have reminders like these 🙂 thank you so much!!!