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Perform These Stretches And Forget About The Pressure Of Sitting For Hours

stretches for stress at home
stretches for stress at home

Whether you spend hours in front of the computer in the home office or watch TV on the couch, these stretches will help you release the pressure that comes from sitting for hours as you work from your eyes to your toes, making you feel much better.

Being at home all the time, it seems almost inevitable to spend most of our days sitting or sitting on a chair, sofa, or similar. Unless we live in a mansion, the space is usually quite small, and there is nowhere to move.

In addition, for those of us who find ourselves doing home office, it seems that now the work has increased instead of reducing, and the feeling is a real sense in a certain way.

However, the schedule we keep is the same, we do not move from one place to another, You don’t have to walk far to go to the bathroom, we don’t go out at lunchtime, and most of them, when they finish their homework, go straight to bed or living room to rest their minds a bit.

This has simply been generating many changes in the body. Changes have altered our muscular functioning, causing tremendous pressure in certain areas. It is very important to work and move so as not to suffer pain, cramps, and contractures and not to generate pressure on the psychological.

In itself, the world is going crazy, and the simple fact of listening to the news every day is enough to stress us out, make us anxious and tense, and of course, if you add the work at home or office or both, everything increases. Therefore, we will share a series of important stretches that you can do every day and thus completely forget about any discomfort that your muscles may experience from head to toe.

Stretches for tired eyes

stretches for eyes pressure
Photo: Todd Detwiler/The New York Times

It is very important to rest our eyes and the muscles that we use to fix them since, in addition to pressure, they can generate terrible headaches. To ease that annoying eyestrain:

  1. Sit up straight and gaze to the bottom, right, left, and back down again.
  2. Do the same but in the opposite direction.
  3. Repeat this exercise five times.

Stretches for neck and shoulder pressure

stretches for neck pain
Photo: Todd Detwiler/The New York Times

Constant typing leads us to lean forward while looking slightly down. This creates stress and pressure in the upper trapezius muscle and neck, which leads to, after several hours, a lot of pressure being generated throughout the shoulder, upper back, and neck area.

To relieve this, start by turning your head over each of your shoulders, looking over them. Next, begin the right side stretch by dropping your right ear toward your right shoulder. 

Bring your index and ring fingers to the top of your neck, behind your left ear, and find the sternocleidomastoid muscle. If you don’t know which one it is, keep in mind that it’s the one that runs from where the neck starts near the nape of the neck and goes down. Massage this muscle with your fingers, tapping gently. Repeat on the other side. You can do this exercise standing or sitting.

Another key stretch to release pressure in your shoulders and chest is to sit at the end of your chair, reach your arms behind your back and interlock your fingers. Try to keep your palms together as you roll your shoulders back and push your chest out. Then start raising your clasped hands and try to stay like that for a minute.

stretch to release pressure in your shoulders
Photo: Todd Detwiler/The New York Times

Stretches for back strain

Stretches for back strain 2
Photo: Todd Detwiler/The New York Times

It is enough to do two yoga postures in the chair to release the annoying pressure on the back, the one with the cow and the cat that makes you arch your back backward and forwards. You can open your chest and thus take pressure off your spine by stretching your back.

To do this, sit on the edge of the chair with both feet flat on the floor. Rest your hands on your knees and as you inhale, push your chest out as far as you can. Then, as you exhale, bring your chin to your chest and round your back. Repeat three to five times, following the rhythm of your breathing.

Stretches for lower back, hamstrings, and calves.

Stretches for lower back
Photo: Todd Detwiler/The New York Times

The upper body is affected by prolonged sitting. When the lower back suffers pressure, the posterior muscles of our legs, especially the hamstrings, shorten, receiving the same level of stress and sometimes, even more, depending on the type of chair you are using to work.

To alleviate this, occupying the slightly modified downward facing dog yoga pose will stretch the entire back of the body. Standing up without the chair nearby, place your palms on the desk or table, and walk backward until your arms are extended, and your body forms an “L” with your feet aligned under your hips. Press into the table with your hands, lengthen your back, and drive your hips up and back. Hold this pose for ten breaths.

Strengthens and stretches the glutes and hamstrings

Stretches for lower back
Photo: Todd Detwiler/The New York Times

Spending hours sitting also seriously affects the hips and, therefore, the buttocks, causing lengthening and weakening of the muscles, leading to poor alignment of the body.

To strengthen your glutes, perform the famous bridges. This exercise is essential for the growth of the butt and the strengthening of the hamstrings. Start by lying on your back, with your knees bent and your arms at your sides. Your feet should be flat on the floor, hip-width apart, and 10 to 12 inches from your buttocks.

Raise your hips and squeeze your glutes into a bridge position. Hold the pose as you lift your right foot and bring your knee to your chest until your hips are at a right angle. Lower your right foot to the floor and repeat for 10 reps, five for each leg on the left side. Don’t forget to keep your hips up the entire time.

Stretches for foot stress

Stretches for foot stress
Photo: Todd Detwiler/The New York Times

Last but not least, releasing the pressure of the feet is also very necessary. In case you hadn’t noticed, the feet keep our bodies in balance and firm, so giving them the right stretches will bring many benefits to your body.

By massaging the soles of your feet, you begin to relax the connective tissue that runs up the back of your body. So to do this, sit on the floor with your legs extended and feet straight, exhale, and bend your body forward. Keep your back straight and bring your hands forward next to your legs, as far as your flexibility reaches. See how far the hands go.

Forget hands and stay on the floor and place a tennis ball or similar under the sole of your foot. Press as hard as you can tolerate and roll the ball up and down the length of your foot in a massage fashion several times. Repeat with the other foot and when you are done, repeat the previous forward bend, and you will see that your hands will now reach further forward than last time.

We hope that these exercises really help you forget about the stress of work and how overwhelming the planet is right now. Remember to do them every day or at least 3 times a week to avoid muscle pain in your body.

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