5 Amazing Benefits of Stretching at Work & 10 Easy Stretches to Do

The average office worker spends 1,700 hours sitting at a desk each year. This statistic speaks volumes about why so many people are interested in the benefits of stretching at work. After all, sitting all day can lead to uncomfortable and even painful symptoms, such as tight muscles and poor mobility. Stretching counteracts the effects of prolonged sitting by encouraging blood flow and helping ease muscle tension. This article will explain the benefits of stretching at work and offer tips for incorporating simple stretches, seated stretches into your daily routine to help you feel healthier, more energized, and pain-free at work.

As you will learn, Pliability’s mobility app can help you achieve these objectives by providing valuable guidance on how to relieve discomfort caused by sitting all day.

Why Is Sitting Too Long Bad for Workers?

Most people are aware that prolonged sitting isn’t great for health. But what exactly happens to our bodies when we sit too long? The effects of sitting go far beyond a stiff neck and tight hips. The longer we sit, the more damage our bodies incur, some of which can lead to chronic disease and even death. 

How Excessive Sitting Affects Your Vascular Health

If your lower legs and feet get tired, swollen, and achy, you could be experiencing blood and fluid pooling in those areas after a long period of sitting, says Britt H. Tonnessen, MD, a vascular surgeon. In the worst cases, you can develop deep vein thrombosis (DVT). This is when a blood clot forms in a deep leg vein, which is dangerous because it can travel to the lung. “Blood clots tend to originate for three reasons,” Dr. Tonnessen says. 

A blood disorder can make a person prone to clotting, while an injury or related trauma may also raise risk for DVT. But the third reason over which we all have control is stasis, being still or sedentary. Women who are pregnant or taking birth control, elderly people, and people who smoke are at especially high risk, says Dr. Tonnessen. “Not exercising or moving around on occasion can lead to a more extensive blood clot.” 

Dr. Tonnessen’s Advice

“Take steps now. First, tell your doctor if you have risk factors for blood clots, especially if an immediate family member has had a clot in the legs or lungs at a young age, so you’ll better understand your risk. Then, whether you have a family history or not, move around every 30 minutes or hour to pump the blood out of your calf muscles. Take a short walk. Do something, anything.” 

Another Suggestion

“Try wearing elasticized compression stockings (15 to 20 or even 20 to 30 mm Hg). Medical professionals often wear these; they stretch from foot to knee and can help, especially if you are experiencing leg aches, swelling, or restless legs. These stockings are comfortable and take away that tired feeling and achiness.” 

Say Goodbye to Back Pain and Spine Issues 

Prolonged sitting puts significant stress on spinal structures and other joints, such as the shoulders and hips, especially when sitting with poor posture, says Dr. Holder. “When we sit at our computers, we often slouch, craning our necks forward which, over time, can lead to persistent postural misalignment. Sitting can also lead to overall deconditioning, early muscle fatigue, weakened core stabilizers, and tightening of the hip flexors, resulting in increased stress on your low back and reduced spine flexibility. It also affects the gluteal buttock muscles over time, leading to deactivation and weakening of these muscles,” he says. 

Sometimes this is referred to as gluteal amnesia, leading to low back pain and hip pain. He also notes that inactivity and prolonged sitting can lead to weakening of the bones (osteoporosis). The government’s recommendation of at least 150 minutes a week of moderate aerobic activity for people ages 18 to 64 can help, says Dr. Holder, but it may not be enough as prolonged sitting can negate all of that exercise. “It is important to move frequently throughout your day to counteract the negative effects of sitting.” 

Dr. Holder’s Advice

“Take stock of your office workstation. Make sure you have an ideal ergonomic setup. A sit-to-stand desk is a great option to decrease your sit time. If a standing desk is not available, you can move your laptop or desktop computer to a high counter. When sitting, consider using a lumbar roll (or a rolled-up towel) placed at the small of your back, between your back and the chair to improve alignment. For the more adventurous, consider a treadmill desk.” 

More Advice

“If a standing desk is not an option, I usually recommend getting up every 30 minutes or so to move and stretch. Instead of sending an email to your co-worker down the hall, discuss the issue with them in person. Use a smaller water bottle that requires you to walk to the cooler to fill it more frequently throughout the day. A pedometer to monitor your steps is also a great way to keep track of your activity, especially if you share step counts with friends or co-workers to keep each other motivated. If you’re watching TV at home, take standing, walking, and stretching breaks during commercials. I am a fan of any healthy motivational tool to keep you up and moving throughout the day—movement is medicine.” 

Heart Disease: Sitting Is Bad for Your Heart

It’s clear that sitting—like a lack of physical activity in general—is a contributing factor in many cases of cardiovascular disease, which is the leading cause of death in both men and women, says cardiologist Rachel Lampert, MD. “The body has all kinds of negative reactions to sitting for long periods,” she says. “In addition to decreasing the blood flow to the legs, sitting impacts things like sugar regulation and blood pressure—by altering the normal function of blood vessels, it feeds into diabetes and heart attacks.

We know that the more you sit, the more likely you are to have a heart attack or die from a cardiac cause,” says Dr. Lampert. “It’s an independent contributor, along with how much physical activity you are getting.” Other considerations in heart health are body mass index and waist circumference—in both cases the numbers will go up the longer you sit. 

Dr. Lampert’s Advice

“There is no exact formula for how often you should stand up from your desk. But it makes sense to increase the amount of time you are active, whatever you’re doing. Even a short walk every hour is helpful. Many people track their habits and increase their activity once they have clear evidence of their sedentary behavior, too. Anyone can use a step-counting device such as a Fitbit or a mobile device reminder app, free and low-cost ones are available.” 

Weight Gain: The Sitting and Weight Gain Connection 

Some studies show an association between prolonged sitting and weight gain—and an especially strong link with diabetes, says Wajahat Mehal, MD, director of the Yale Medicine Metabolic Health & Weight Loss Program. This makes sense, he adds. “If you go back 100 years, movement was a constant part of our lives. If you wanted water, you’d have to go out to the well. If you wanted to talk to a neighbor, you’d walk next door.” Today, people eat at their desks or in front of a TV set, where they are distracted while eating their food. This puts them at risk for eating larger portions, and portion control is key to keeping weight down, he says. 

Dr. Mehal’s Advice

“Give your food undivided attention. Don’t eat your lunch at the same time you are browsing online, reading the news, or watching YouTube. When we do that, we have the meal, but it doesn’t fully register, because our mind is distracted.” 

Another Bit of Advice

“Have varied types of physical activity. Some get too focused on super-vigorous cardiovascular exercise. This is fine, but it is a mistake to think that unless you’re working out like an Olympic athlete, it doesn’t count. The truth is that a comfortable 15- or 20-minute walk accomplishes a lot when done regularly.” 

Cancer: The Sedentary Lifestyle and Cancer Connection 

Sitting at work and a sedentary lifestyle, in general, both appear to be independent contributors to cancer, just like eating too much red meat or smoking, says Xavier Llor, MD, PhD, co-director of the Smilow Cancer Genetics & Prevention Program and medical director of the Colorectal Cancer Prevention Program. “What we need is a general culture change,” he says. 

Dr. Llor’s Advice

“Do as much of your job standing as possible and move as much as you can beyond that. Extra weight is a cancer risk and standing burns twice the number of calories as sitting. It’s definitely challenging. We all have jobs to do and many people don’t have that much time. So, do as much as you can. The key is to foster and promote a healthy lifestyle in general. This includes regular physical exercise, not smoking, minimizing alcohol and meat, and eating enough fruits and vegetables.” 

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5 Major Benefits of Stretching at Work & Strategies to Maximize the Benefits

1. Alleviates Muscle Tension and Pain

Sitting for too long can lead to muscle stiffness, particularly in the lower back, neck, and shoulders. A study published in the Journal of Physical Therapy Science found that stretching reduces muscle discomfort significantly and can improve overall musculoskeletal function. Incorporating stretching into your daily routine can enhance blood circulation, thereby easing muscle tension and minimizing discomfort.   

2. Enhances Flexibility and Range of Motion 

Maintaining flexibility through regular stretching is essential for preserving joint health and preventing injuries. According to the American College of Sports Medicine, flexibility exercises can:

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• Increase the range of motion
• Improve physical performance
• Make daily activities easier and safer

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3. Boosts Energy and Productivity 

A boost in energy levels is among the immediate benefits of stretching due to increased blood flow and oxygen delivery to the brain and muscles. Research indicates brief physical activity breaks, including stretching, can significantly:

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• Improve attention
• Cognitive performance
• Workplace productivity

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4. Promotes Better Posture 

Chronic poor posture, a common issue among desk workers, can lead to significant health problems, including spinal dysfunction and vascular disease. Stretching exercises targeting the back, neck, and shoulders can:

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• Strengthen postural muscles
• Improve alignment
• Reduce risk of chronic conditions. 

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5. Supports Mental Well-being 

The mental health benefits of stretching are profound. Taking short, active breaks for stretching has been shown to reduce stress levels, enhance mood, and increase overall job satisfaction. The stretching can serve as a mental break, helping to clear the mind and reduce workplace stress. 

Strategies to Maximize the Benefits

Diversify Your Stretching Routine 

Incorporating a variety of stretches ensures that all major muscle groups are engaged. To address potential muscle tension, aim to include neck, shoulders, back, wrists, and leg stretches. 

Consistency Is Key 

For optimal benefits, integrate stretching into your daily routine. Experts recommend stretching for 5 to 10 minutes every hour of sedentary work. Consistent, short breaks for stretching are more beneficial than less frequent, longer sessions. Keeping up with stretching breaks during the workday can be challenging, but having a companion like BLiiNK can make it much easier to remember. 

Practice Proper Technique 

Focus on maintaining proper form to avoid injury and maximize the effectiveness of each stretch. This includes stretching slowly and avoiding bouncing, which can cause muscle strain. For guidance on maintaining the correct form, BLiiNK can be a helpful resource, offering tips and reminders to keep your stretching routine on track. 

Leverage Your Workspace 

Utilize the office environment to your advantage. Chairs, desks, and even walls can effectively support various stretches. For example, use a chair for seated hamstring stretches or a wall for calf stretches. 

Encourage a Culture of Wellness 

Promoting stretching as a group activity can enhance team cohesion and create a more health-conscious workplace environment. Organizing group stretch breaks or stretch challenges can motivate participation and make stretching more integral to the office culture. 

Listen to Your Body 

While stretching should never cause pain, feeling a gentle muscle pull is normal. If you experience discomfort, adjust the intensity of the stretch or select an alternative exercise that better suits your current flexibility level. 

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10 Best Stretches for People Who Sit All Day

Prolonged sitting creates tightness in the muscles and joints and can impact your performance and productivity. The following flexibility exercises emphasize the neck, back, shoulders, hips, and glutes. Do them as often as possible, and you'll notice less tightness and more productivity.

Set an alarm to go off every 45 to 55 minutes and perform the stretches as shown. Hold each stretch for at least 15 seconds. Avoid any exercises that cause pain or discomfort. Do as many reps as you can, and enjoy!

1. Chest Stretch

Since most people spend much of their time hunched forward, it is important to stretch your pectoral (chest) muscles and shoulders. Avoid this move if you have shoulder problems.

How to do it:

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• Stand with your feet shoulder-width apart. You can also perform this exercise seated in a chair. 
• Move your arms behind you and lace your fingers together if you can. 
• Straighten the arms and gently lift your hands up a few inches until you feel a stretch in your chest. 
• Hold for 10 to 30 seconds. 
• Repeat 5-10 times. 
• You can also use a resistance band and hold it overhead. Or, put your forearms on either side of a doorway, gently pressing forward until you feel a stretch in the chest.

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2. Shoulder Shrug

The shoulders and neck are subject to a lot of stress and tension from typing, clicking, and scrunching. In fact, most of us probably hunch much more than we realize, tightening the trapezius and other shoulder muscles. Exercises like shoulder rolls and shrugs will get the blood moving through your traps.

How to do it: 

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• Sit or stand with your back straight and your shoulders back.
• Lift the shoulders up towards the ears, squeezing them as hard as possible. 
• Hold for 1 to 2 seconds and roll them back as you relax down.
• Repeat for 8 to 10 reps.
• End the exercise by rolling the shoulders forward and backward several times.

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3. Upper Back Stretch

While shoulder shrugs help circulate blood, this upper back move also stretches the muscles between the shoulder blades, the traps, and the shoulders.

How to do it: 

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• Start in a seated or standing position.
• Stretch the arms straight out and rotate the hands so the palms face each other.
• Cross the arms so the palms are pressed together and clasp fingers together. If twisting the arms doesn't feel good, lace the fingers together.
• Contract the abs and round the back, reaching away with your arms as you relax the head down. 
• Don't collapse but, instead, imagine you're curving up and over an imaginary ball.
• Hold the stretch for 10 to 30 seconds.

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4. Spinal Twist

Sitting for prolonged periods can also affect the lower back, leaving it tight and achy. This twisting stretch with an acupressure mat will help gently work out some of that tension. Don't go too far on this—you only need to rotate a little to feel this stretch. If you have back pain, include this stretch and other back exercises to stretch your lower body and strengthen your core.

How to do it:

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• Start in a seated position with the feet flat on the floor. 
• Contract the abs and gently rotate the torso towards the right.
• Use your hands on the armrest or seat of the chair to help deepen the stretch.
• Only twist as far as you comfortably can and keep the back straight while keeping the hips square.
• Hold for 10 to 30 seconds and repeat on the other side. 
• Repeat five to 10 times on each side.

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5. Torso Stretch

Poor posture can not only cause a hunchback appearance, it can also make your back ache. This simple move will stretch all your back, sides, and arms muscles. You can also take the arms to either side to deepen the stretch down the sides of the torso.

How to do it:

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• Start in a seated or standing position.
• Lace the fingers together and stretch them up towards the ceiling.
• Take a deep breath as you stretch up as high as you can.
• You can also lean to the right and left to stretch your sides. 
• Exhale and open the arms, sweeping them back down. 
• Repeat for 8 to 10 reps.

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6. Forearm Stretch

You may not realize how tight your forearms can get from typing until you stretch them out. This simple move helps stretch those muscles in the forearms and wrists to prevent hand and wrist pain from forming.

How to do it:

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• Start in a seated or standing position. 
• Stretch the right arm out and turn the hand down so the fingers point towards the floor. 
• Use the left hand to gently pull the fingers towards you, feeling a stretch in the forearm.
• Hold for 10 to 30 seconds and repeat on the other hand. 
• Repeat five to 10 times on each side.

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7. Neck Stretch

Holding tension in the neck can lead to headaches and upper back tension as well. Many of us drop our heads forward when working on the computer, which can put extra stress on the neck muscles. Your head can weigh up to 11 pounds, so just imagine how much stress that puts on your neck. A neck massager can help, but watching your posture and doing this stretch can also provide relief.

How to do it:

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• Start in a sitting position, with your back straight and shoulders back.
• Reach down and grab the side of the chair with the right hand.
• Gently pull while tilting your head to the left, feeling a stretch down the right side of the neck and shoulder.
• Hold for 10 to 30 seconds and repeat on the other side.
• Repeat five to 10 times on each side.

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8. Hip Flexor Stretch

The lower body also gets tight from sitting too much, especially the front of the hips. When you sit, the glutes stretch while the hip flexors are shortened, which creates tightness. Incorporating hip flexor stretches several times a day can help reduce that tightness. Plus, it gets you up and out of the chair, offering immediate relief.

How to do it:

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• Start in a standing position. 
• Take the right leg back a few feet.
• Bend the back knee in a lunge position, and lower both knees until you feel a stretch in the front of the right hip.
• Squeeze the glutes of the back leg to deepen the stretch. 
• Hold for 10 to 30 seconds and repeat on the other side. 
• Repeat five to 10 times on each side.

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9. Seated Hip Stretch

This very simple move helps open up the hips, which stretches the complex series of muscles in the hips and glutes. It feels great after a long day of sitting. Skip this move if it bothers the knees.

How to do it:

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• In a sitting position, cross the right ankle over the left knee and sit up nice and tall.
• Gently lean forward, keeping the back straight and reaching out with the torso until you feel a stretch in the right glute and hip.
• You can also press down on the right knee to deepen the stretch.
• Hold for 10 to 30 seconds and repeat on the other side. 
• Repeat five to 10 times on each side.

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10. Inner Thigh Stretch

Inner thigh stretches are essential for the hips and groin. This exercise builds on the previous one, opening the hips and releasing tightness and tension in the lower body.

How to do it:

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• While seated, take the legs wide, toes out and lean forward with the elbows on the thighs.
• Keep the back straight and the abs contracted.
• Press forward while using the elbows to push the thighs out until you feel a stretch in the inner thighs.
• Hold for 10 to 30 seconds and repeat as many times as you like.

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• Improve flexibility
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Pliability provides daily updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body scanning feature to pinpoint mobility issues. If you feel limited by pain or the ability to move, Pliability aims to complement your fitness routine and help you move better. 

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