Stretches You Can - and Should - Do In Your Chair at Work

Even if you run four miles every evening and play hard on the weekends, sitting at your desk for hours on end can shorten your life, according to recent research by the Toronto Rehabilitation Institute. Data from dozens of international studies were analyzed, and what researchers found was that the amount of time people sit at their desks without moving around translates to a dramatically higher risk of developing cancer, heart disease, and diabetes. Prolonged sitting — whether you exercise regularly or not — is associated with a 20-percent higher risk of premature death from any of these causes.

What this means, according to the researchers, is that taking regular breaks from sitting on your butt during the day is as essential to good health and longevity as getting in your 30 minutes of moderate daily exercise most days of the week.

In addition to taking a short stroll every half hour during the work day, stretching your muscles can get your body — and your blood — moving, and it can help prevent aches, pains, and stiffness that makes you hobble and groan your way to the copier.

Here are some stretches that you can do at your desk between short strolls to help you stay limber and ward off an early demise.

Roll Your Shoulders

To relieve tension and stiffness in your upper back and shoulders, sit up straight and inhale as you lift your left shoulder to your ear. As you exhale, slowly roll the shoulder back and around, using its full range of motion, until it's back at your ear. Do this five times, then do it five more times in the opposite direction. Repeat on the right side. To wrap it up, scrunch both shoulders up to your ears as you inhale, hold them steady for a few breaths, and exhale as you lower them.

Stretch Your Neck

Fight a stiff neck by sitting up straight and holding on to the side of the chair with your right arm. With your left hand on your head, gently pull your head toward your left shoulder. Hold the stretch for 30 seconds, then return your head to the center position and repeat on the other side. Next, sit up nice and tall and clasp your fingers behind your head. Inhale as you lift your chest and gently pull your head downward until you feel the stretch in the back of your neck. Hold for 30 seconds, then release. Slowly raise your head so that you're looking at the ceiling, hold for a few breaths, then lower it back down and repeat the stretch.

Open Your Chest

To relieve tightness in the middle of your back and maintain good posture that your mom would be proud of, scoot to the edge of your chair and interlace your fingers behind your back. Lean forward, lift your arms, and rest your (still interlaced) hands on the back of your chair. As you inhale, lift up your chest. Hold it for a few counts, then exhale and let your shoulders fall away from your ears. Repeat five times.

Loosen Your Hands

Keep your hands and fingers loose and limber by clenching your fists and reaching forward so your arms are straight out in front of you. Rotate your hands at the wrists, making ten full circles with each hand in one direction and ten more in the other. Release the fist, and shake out your hands — really let 'em flop around!

Stretch Your Wrists

Help prevent carpal tunnel syndrome by stretching your left arm out in front of you with all five fingers pointing downward. With your right hand, gently pull your extended hand toward you until you feel the stretch from your wrist to your forearm. Hold for a few breaths. Now, point your fingers toward the ceiling, and gently pull your hand toward you again so that you feel the stretch on the inside of your wrist. Repeat with the other hand.

Stretch Your Quads

To stretch your quadriceps, stand up and bring your right leg up behind you and grasp your ankle with your right hand. Pull gently so that your foot presses against your rear end. Hold for a few breaths, then repeat on the other side. Do five reps.

Feel better? Good! Now, get back to work! :)