Content of the Article


We spend a good deal of time at work, between computers, papers and above all sitting in a chair with no movement for hours. But this is good for your health? It is very normal that we spend more than half the day sitting without moving the muscles of the body, making them atrophied? Notes like joints and muscles become sore and make you feel more exhausted than when you started working?

The specialists maintain that doing some exercise or stretching movements throughout the day, even if it is in the office, is essential for the health of our body. They explain that continuing to do nothing over a long period of time has negative effects:

  • Metabolism slows down by up to 90 percent after only 2 hours of inactivity.
  • The muscles of the lower body are standing still.
  • Good cholesterol drops 20% after 2 hours of inactivity.

You have to start moving and from there we bring you a simple routine of twelve stretches that you can do without the need for equipment and in a very subtle way, so that you don't distract your colleagues and you can stretch most of the muscles in unison.

Upper body:

  • 1) Triceps overload: Take with your right hand your left elbow and little by little carry it up behind your head. With a slight pressure, hold the movement for one second and repeat with the other arm.
  • 2) Shoulder shrug: Sit in the chair and also start with a relaxed shoulder situation, shrug them off for a few seconds and then relax them.
  • 3) Chest Stretch: Hold the fingers of both hands right behind your head.
  • 4) Stretching of the shoulder: With your right hand, take your left arm and keep it straight and wear it facing the right side.

Back and lower body :

  • 5) Leg Extensions: Sit up and stretch fully one leg and then the other.
  • 6) Thigh Stretch: Hold your thigh with both hands and raise it a little face up and face your chest.
  • 7) Spinal twist: Turn around moving your torso and support yourself for a few seconds in a lateral position.
  • 8) Arm / Back extension: Take one foot and bring it to the opposite knee, hold the movement for one second and change your foot.
  • 9) Hip Stretch: Put your hands together and raise them above your head fully.

Standing Stretching:

  • 10) Continuous Breast Stretch: Standing up and with your hands joined right on your back, stretch your chest by lightly pressing your arms.
  • 11) Continuous Thigh Stretch: Take one foot and bring it to your buttocks holding the movement.
  • 12) Stretching on a threshold: Put one hand on the ends of a door and face forward, leaving your arms behind a little.

By performing these exercises you will see, among many other things:

  • Improved flexibility
  • Increased metabolism
  • Improved blood circulation
  • Relief of tension in the neck, hips, knees, and spine
  • Improves concentration and mental clarity.

Did you like this article from Feelforfit? You can leave your comment and share it on your social networks to help others with the same questions.