Your body was designed to move! However, due to workplaces and lifestyles the average person sits 6-7 hours per day, and prolonged sitting can be tough on your spine and other joints.
My biggest recommendation if you cannot avoid sitting at a work station is to try and vary your tasks as much as possible – Can you walk during a meeting? Can you stand if you’re on a phone call? How can you change your work habits so that you are not doing the same activity for more than 60 minutes at a time?
Aim to go through this 2 minute routine at least once a day, but as much as possible during prolonged work periods! Whether you are at home or office, doing these 2 minute stretches make a big difference in your mobility and energy:
1) Lying on your back, bring your knees to your chest and hold for 4 seconds.
2) Lying on you back, bring your knee to the opposite shoulder and hold for 4 seconds. Repeat with other knee to opposite shoulder.
3) Leaning on a chair or table edge perform a cat stretch by arching your back towards the ceiling with
your head looking down, rounding your back. Hold for a count of 10.
4) Interlock your hands behind your lower back, stretch your shoulders backwards and point your nose to
the ceiling while pushing your hands towards the floor. Hold for a count of 10.
5) Roll your shoulders backwards, then forwards, doing 10-20 rotations each way.
6) Interlock your fingers and push your hands in front of you and away from your body. Hold for a count of 10.
7) Roll your neck right then left, repeating several times both directions. On your last turn to the right hold the position for a count of 10. Repeat with other side.
8) Perform circular motions with your wrists for 60 seconds.
9) Point and flex your feet, alternating each side. Roll your ankles around in a clockwise direction for a
count of 10, then change direction.