By Kara Baker, Eat Move Groove Intern
For many of us, a good portion of our day is spent getting our work done at a desk or sitting in a chair. In fact, a study of nearly 6,000 adults in the U.S. found that just over half (51.8%) sat six hours or more during the day. But taking breaks from sitting every hour to get up and move (and stretch) can make a significant difference in your health – and in your productivity. It’s part of the Eat Move Groove plan. Let’s look at a few ways you can get up and stretch during the day.
Neck Stretch
The first stretch is a neck stretch. Looking at a computer (or a tv) hour after hour can produce neck stiffness. This can then lead to headaches, neck pain, and back pain. For this stretch, get up from a chair, stand next to a wall with your back straight, and gently pull your head toward your opposite shoulder for 10 seconds. Repeat on the opposite side.
Triceps Stretch
If you’re at work at a computer, your arms typically stay around a 90-degree angle while typing on a keyboard. Over time, this can put tension on your triceps and shoulders. For this stretch, put your left arm straight in the air. Then grab your left elbow with your right hand and gently pull it behind your head. Gently push your right hand toward the center of your lower back. Repeat this on your right side.
Seated Twist
Back pain can be a common complaint when seated in a chair, and especially working at a desk during the day. To remedy, cross your right leg over your left leg. Then grab your left hand and place it on your right knee. With your right hand, grab the back of the chair and gently twist to the right; repeat on the left side.
Child’s Pose
Choose the child’s pose, a full body stretch to boost your 11 minutes of strength, stretching, and stability as part of your Eat Move Groove plan. If you’re able, get down on the floor. Tuck your knees under your buttocks. Take a deep breath and stretch both of your arms forward with your head facing the ground. For a deeper stretch, be mindful to push your armpits towards the floor. You’ll get up refreshed and renewed.
With the Eat Move Groove plan, we recommend taking a break from sitting for at least five minutes every hour. That way, you’re moving your body throughout the day, which offers a myriad of benefits. Stretching during those breaks can help your body stay fit and flexible – but mostly, it feels good! For more sitting breaks, check out our Eat Move Groove YouTube channel and subscribe for new ideas every week! Follow us @eatmovegroove on your favorite channels.
*For educational purposes only. Consult your healthcare provide for recommendations for movement specific to your personal needs.
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