5 easy exercises to help release muscle tension at the end of the day

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

I'm sure you know that a sedentary lifestyle is detrimental to your health. But what if you have to spend a lot of time at work in a seated position and you don't have access to the gym? How can you prevent the unpleasant consequences of such a lifestyle? We've put together five simple exercises for you to help release muscle tension after a tough day at work.

We all know that sedentary work can be bad for our health. But not all of us have the time and opportunity to regularly visit the gym.

For these people, we have prepared five stretching exercises that will help relieve tension from muscles that have become stiff from sitting for a long time. These exercises do not require special equipment and a lot of extra time. You can do them after work, or perhaps during your lunch break.

If you are not injured, then stretching exercises are completely safe for you.

Stretching the pectoral muscles

This exercise is very useful if you spend a lot of time hunched over the keyboard, which can lead to shortness of breath. Try to hunch over and inhale deeply, and you will understand what I mean.

Bend your right arm at a 90-degree angle and place your forearm along the door frame. Place your right foot forward. Rotate your body to the left until you feel a pleasant stretch in your chest and anterior shoulder muscles. Hold this position for 30 seconds. Change arms and legs and repeat the exercise.

Stretching the thigh muscles

Discomfort in the muscles of the thigh is a common problem for those who spend a lot of time sitting in a chair. Here's an exercise to help release tension in your thigh muscles.

Place your left knee on the floor and take your right leg 40-50 cm forward. Both legs should be bent at the knees at a 90 degree angle. The torso is in a strictly upright position. Give the pelvis forward until you feel a pleasant tension. Hold this position for 30 seconds. Change legs and repeat on the other side of the body.

For extra stretching, you can raise your arms above your head and slowly tilt and twist your torso in different directions.

Stretching the calf muscles

Office workers often complain that their calves swell from prolonged sitting in a chair. Such swelling is accompanied by aching pain, and sometimes sudden seizures. To overcome this ailment, we recommend doing a simple exercise.

Stand about 50-60 cm from the wall, feet shoulder-width apart. Place your hands on the wall. Take a wide step back with your left foot, and then transfer your body weight to that leg. Hold this position for 30 seconds, then change legs.

Do this exercise up to three times a day if your calves are prone to swelling.

Stretching back muscles

This exercise relaxes the muscles in the back, which are often pinched after sitting in one place for a long time.

Lie on your back, stretch your arms along your torso, turn your palms up. The legs are bent at the knees, and the feet are on the floor. Keep your legs together and lower both knees to the left, and turn your head in the opposite direction. Hold this position for 30 seconds. Repeat for the other side of the body.

Spine sprain

Seated work makes the muscles around the lumbar spine flaccid and weak. Here is a good exercise to help relieve stress in your spine.

Lie on your stomach, place your palms under your shoulders. Then straighten your arms, tilt your head up, and bend your body back until you feel a slight stretch. Hold this position for 30 seconds.

Do you do any exercises in the workplace?