Best Ergonomic Exercises and Stretches to do at the Office Cubicle

Wrist, hand, and Arm Ergonomic Exercises

Wrist Tilt Exercise

The wrist tilt is perfect to gain feeling and momentum back into the wrist joint, especially after long bouts of typing on the keyboard:

Begin with arm fully extended and palm facing downwards

Gently tilt wrist to the right

Hold for three to five seconds

Move wrist to the left and hold for another three to five seconds

Wrist Flexion Exercise

Wrist Flexion ExerciseFor people who have a shorter range of natural motion in their wrists, the wrist flexion exercise can help to increase flexibility and rejuvenate joints.

Hold arm outward with palm facing down

Catch the fingers of the extended hand with your opposite hand

Gently pull your fingers upwards until you feel a stretch on the underside of your wrist

Hold for 5 seconds, then release

Gently pull your fingers downwards until you feel a stretch on the front of your wrist

Hold for 5 seconds, then repeat on the other hand

Extended Finger Stretch

Extended Finger StretchThe extended finger stretch is a great method for stretching through the entire hand, which helps to alleviate stiff joints.

Begin with both hands extended and palms facing downward

Extend all fingers outward

Hold for 10 seconds, then slowly release

Bend all fingers at the knuckles

Hold for 10 seconds, then slowly release

Neck, Chest, and Shoulder Ergonomic Exercises

Neck Relaxer

Neck Exercise FlexingMost of us spend hours staring in the same direction at the computer screen or in our cubicles, leading to neck pain. The neck relaxer is a great way to break that tension in the neck.. It can also help to rejuvenate blood flow to the area and release tension in the shoulders.

Begin by sitting at the edge of your chair with your feet placed firmly on the ground

Extend your arms out to either side of your torso

Drop your head slowly to the right, trying to touch your right ear to your right shoulder

Hold the stretch for 5 seconds

Return to the starting position, then repeat on the other side

Drop your head down so that your chin touches your chest

Gently rock your head to the light and roll to the right; this should take about 5 seconds

Return to the starting position

Head Turns

Head Turns ExercisesThe head turn is another great way to alleviate tension and relax the muscles in the neck after staring forward all day inside the cubicle.

Begin with your head facing forward

Slowly turn your head to the right to look over the right shoulder

Hold for 10 seconds

Repeat on the opposite side

Overhead Shoulder Stretch

Overhead Shoulder StretchesThe overhead shoulder stretch is a good stretch to release the tension in your neck, shoulders, and upper back, all in one go. It’s also great for repositioning the body back into proper postural alignment.

Begin with your body facing forward

Raise one arm directly overhead and bend it at the elbow

Catch the elbow with your opposite hand

Pull the upright arm towards the opposite side and hold for 10 seconds

Repeat on the other side

Shoulder Roll

Shoulder Roll ExerciseThis exercise is perfect for alleviating tension in the shoulders, especially after sitting at a desk, and can help to relax the muscles downward.

Begin by standing up from your cubicle and facing forward

Slowly roll your shoulders backwards in a circular motion five times

Slowly roll your shoulders forward in a circular motion five times

Return to the starting position and relax the shoulders back down

Chest Stretch

Chest StretchesMany of us sit in a hunched posture at the cubicle desk, leading to sore shoulders and chest. The chest stretch is great for offsetting these issues, by relieving tension and letting blood flow back into these areas and for them to relax.

Begin by standing upright with your hands at your sides

Gently place your hands behind your head and interlock your fingers

Squeeze your shoulder blades together

Hold the stretch for 5-10 seconds, then relax and place your arms back down to your sides

Back Exercises and Stretches

Low Back Stretch

Low Back StretchesThe low back stretch is a great way to release tension all along the spine from sitting all day. It helps blood to flow back into the spinal cord and allows the surrounding muscles to relax.

Begin by standing up and facing forward

Reach towards the ceiling until you feel a light stretch along your sides

Hold the stretch for 10 seconds

Reach higher until you feel an intense stretch along your sides

Hold the stretch for 10 seconds, then relax

Back and Side Stretch

Back and Side StretchesThe back and side stretch is a great addition to the low back stretch, and helps to release tension around the entire spinal cord and the obliques after sitting for hours on end at our cubicles. It is one of the best standing stretches for back pain:

Begin by standing tall and facing forward

Reach your hands toward the ceiling and interlace your fingers

Make sure to keep your elbows straight!

Reach back as far as possible and then slowly bend to one side

Hold the stretch for 10 seconds

Repeat on the other side

Relax your hands back to your sides

Seated Back Curl

Seated Back Curl ExerciseA simple exercise to perform right in your chair, the seated back curl is a great office way to release stiffness and tension in both your legs and upper back.

Begin seated at the front of your chair with your feet planted firmly on the ground

Slowly lift one leg up and grasp your shin with both hands

Bend forward and reach your nose to your knee

Make sure to bend through your upper back!

Relax back to the starting position

Repeat on the other side

Standing Stretch

Standing Stretch ExerciseGreat for releasing tension in the low back and glutes, especially after sitting for long periods, do the standing stretch. It’s a great alternative stretch for those who have a more limited range of motion.

Begin by standing upright with your hands by your side

Place both hands on your lower back, with your fingers pointed toward the floor

Gently lean back into your hands while keeping your feet in place on the ground

Hold the stretch for 5-10 seconds, then release

Leg Exercises and Stretches

Calf Stretch

Calf Stretch ExerciseWhen sitting, it’s easy for our legs to become numb and stiff. The calf stretch is a great stretch to rejuvenate the muscles and increase blood flow to that area.

Begin by standing tall and facing forward

Place one foot a large step behind the other

Slowly push into the front foot while keeping the other planted firmly on the ground

Allow the front knee to bend

Hold the stretch in the back leg for 10 seconds, then relax

Bring both feet back to your midline, then switch feet

Repeat the stretch on the other side for another 10 seconds, then relax

Leg Lift

The leg lift is a great office stretch to regain some momentum and feeling in your quadriceps and hamstrings, especially after sitting at a desk all day. It also helps to increase blood flow to the area and release tension in the knees and ankles.

Leg Lift Exercise

Begin by sitting at the edge of your chair, leaving a healthy gap between the chair and the cubicle desk.

Keep both feet planted firmly on the floor and your knees bent at a ninety-degree angle

Keep a straight leg and lift one leg off of the floor

Feel a stretch along the back of your leg and hold for 10 seconds, then lower back down

Repeat on the other side

Hip Stretch

Hip StretchMore than any other joint, the hips become alarmingly tight when you’re sitting all day at the cubicle. The hip stretch helps to break up built-up tension in the hips.

Begin by sitting on the edge of your chair with your feet firmly on the ground

Lift one leg and cross it over the other right above the knee

Grasp your bottom knee with your hand on the opposite side

Gently apply pressure to the bottom leg while looking over your shoulder

Feel the stretch along your lower back and hip and hold for 10 seconds

Lower your legs back to the starting position

Repeat on the other side

Stretch and Get Moving Every Day

All of the above ergonomic exercises are extremely easy to do. These simple movements and stretches may not seem like much, but when performed daily whenever you start to feel a knot in your neck or stiffness in your back, can be the key to the prevention of long term disability from occurring. Combined with a good ergonomic office chair, and you will be much healthier in the long term with just a few minutes a day spent.

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source: ergonomictrends