In today’s digital world, many of us have sedentary jobs. Being sedentary or sitting for long hours can lead to aches and pains in various parts of the body, particularly the neck, back, and shoulders. Additionally, prolonged sitting can lead to poor posture, decreased flexibility, and reduced productivity. That’s where stretching comes in handy. It can help you unlock your mobility potential.

Benefits of Unlocking Your Mobility

Increases productivity

Taking breaks throughout the day and stretching can freshen up your mind, leading to increased productivity. Plus, the increased blood flow to muscles during stretching is beneficial for reducing stress and promoting a more positive outlook.

Reduces fatigue

If you struggle with post-lunch fatigue, a brief stretching session can help increase blood flow and reduce stiffness, leading to more energy and better focus.

Improves posture and unlocks mobility

Poor posture is a common problem among deskbound professionals, which can lead to muscle and joint pain. Incorporating stretches that target the back, chest, and hips can help improve posture and prevent related issues.

Try these mobility stretches that give you the best bang for your buck.

Upper Back Extensions for Unlocking Your Mobility

This exercise is great for thoracic spine mobility and pain in midback.

Place your hands behind your head with your elbows narrow and pointing forward.

Bend your head towards the back of the chair. Chair should secure your mid back in place to allow you to stretch the upper part of your spine.

Keep your chest open, face your head towards the ceiling.

Hold for 10-20 seconds. Repeat 3-4 times.

Y’s to W’s

Inhale and lift your arms straight up towards the ceiling as if you are making a letter Y with your arms.

Exhale and bend and lower your arms to your stomach area and then squeeze your shoulder blades together. Making a W with your arms.

Hold for two seconds at each end point and repeat 3-4 times.

Shoulder Shrugs

This exercise is super easy and helps to stabilize and release tension in your upper back and neck muscles.

Draw large circles with your shoulders as you rotate forwards and backwards.

Roll your shoulders forwards 3 times.

Roll your shoulders backwards 3 times. Allow your elbows to move freely.

Seated Pretzel Twists

Begin by sitting tall in your office chair with your feet flat on the ground.

Place your right hand on your left knee and your left hand behind you on the chair.

Inhale deeply and lift your chest, and as you exhale, gently twist your torso to the left, using your hands to deepen the stretch.

Hold for 10 seconds, then release and repeat on the opposite side. Repeat 3-4 times.

Stretching is a powerful tool that can enhance blood flow, alleviate tension, and promote better posture, setting the stage for a more relaxed and energized work experience.