After hours of sitting scrunched up in front of your laptop, it’s likely that you’ll start to feel an ache here or there. Sitting for long periods of time could negatively impact your health, including straining the lower back. These five simple—and totally library appropriate—static stretches can help you relax, reboot, and ready yourself for another hour of hard work.
The Butterfly Stretch
- Seat yourself facing the back of your chair, keeping your back straight.
- Interlock your fingers behind your head so that your elbows are on either side of your ears.
- Pull your shoulder blades together, putting pressure on your upper back and chest area.
- Hold for three to five seconds and relax. Repeat three times.
The Rear Region Stretch
- Sit on the edge of your chair with your back straight.
- Place your left foot on your right knee.
- Lean forwards and grab your right ankle, or far enough that you feel your quads and buttocks stretch on your left leg.
- Switch sides and repeat.
The Wrist and Forearm Stretch
- Reach one arm forward with your palm faced away from you.
- With your other hand reach for your fingertips and pull them towards your body.
- With the same arm reaching forwards, move your hand so that your palm is now facing you.
- Pull your fingers with the other hand.
- Switch to the other arm and repeat.
The Classic Neck Stretch
- Sit on the edge of your chair with your back straight.
- Hold the bottom of your chair with your right hand.
- Reach for your right ear with your left hand.
- Slowly and gently, tug your head towards your left shoulder for 10 seconds.
- Repeat on the other side.
The Back Twist
- Sit towards the back of your chair, with your back straight and your feet securely planted on the ground.
- Place your right hand on the top right corner of your chair.
- Place your left hand below your right hand on the side of the chair.
- Twist your body to the right, keeping the lower half of your body in place.
- Hold for three to five seconds and repeat on the other side.
by Jane Lee