It’s 2:21 p.m. on a Wednesday afternoon, and your body’s feeling it. Your shoulders ache from slumping over your keyboard. Your neck is stiff, and your wrists are tired from typing. Your legs are numb from sitting with them crossed all morning — not to mention your lack of creativity, which is hitting its usual afternoon plateau.
If you’re in charge of your organization’s digital marketing strategy, chances are you’re spending a lot of time sitting at a desk in front of a computer screen. Whether you’re at home or in the office, sometimes a few simple stretches are just what you need to finish your workday strong.
Try these 6 stretches the next time you’re stuck in an afternoon slump.… without ever leaving your desk!
1. Deep Neck Stretch
This one really helps a stiff neck after staring at the computer for hours.
First, sit tall and lower your chin to your chest. Then slowly roll your ear to the right until it’s directly over your shoulder. You’ll feel a stretch in the left side of your neck. If you want to deepen the stretch, take your right hand over the top of your head and place it on your left ear. Gently pull your head closer to your shoulder.
Then lower your chin to your chest again and repeat the stretch on the right side. Your neck will feel like a million bucks when you’re finished!
2. Wrist Circles
After working on your computer all week, your wrists could use a deep stretch too.
Stand and place your palms on your desk. Your arms should be one straight line from your shoulders to your wrists. Then make small circles with your wrists by moving your torso to the right, forward, left, and backward. Repeat that motion several times and then reverse directions.
If you want a slightly different stretch, you can follow these instructions with the tops of your hands on the desk instead of your palms!
3. Cat-Cow Stretch
If you’ve practiced yoga before, you’re familiar with cat-cow pose. This is a stretch you can also do in a desk chair!
Place your hands on your knees and sit tall and straight. First, arch your back like a “cat,” bringing your shoulders forward to create space between each vertebrae and your shoulder blades. Then bring your chest forward, taking your shoulders backward and bringing the shoulder blades together this time. Repeat this cat-cow stretch several times.
Your spine might snap, crackle, and pop, but that means it’s working!
4. Figure Four Stretch
Legs stiff after a long day? You can stretch them without getting out of your chair with a figure four stretch. Place your right ankle bone on your left thigh so it’s close to your knee. Your legs will form the shape of a box or 4 (hence the name!).
Make sure you flex your right foot — this protects your knee!
You’ll feel a stretch in your right hip. If you want to take it deeper, you can always lean forward and walk your palms away from you on your desk.
Then switch sides and repeat. Your hips will feel stretched and ready to support you for the remainder of the day.
5. Shoulder stretch
This one is easy enough, but your shoulders will feel so much better after hours of slumping over your desk.
Interlace your fingers behind your lower back and open your chest. It’s okay if you can’t press your palms together! You’ll feel a deep stretch across the front of your chest and shoulders. Take a few deep breaths and relax in this stretch.
6. Chair Twist
Twists are great not only for the spine but for digestion. First, lengthen your spine and sit tall as you inhale. On your exhale, take your right hand to the outside of your left knee or the arm of your desk chair and twist to the left, maintaining a straight posture. Take your gaze over your left shoulder.
You should feel a good stretch in your spine and deep twist in your torso. Breathe while in your twist, and then repeat the stretch on the opposite side!
Remember to take some deep inhales and exhales during each of these stretches. You’ll deliver fresh oxygen to your brain and body to get your creative juices flowing again for your digital marketing strategy! With these stretches, you’ll be able to finish your workday strong. Our team at Sigl Creative is always here to help you relieve some stress too. If digital marketing has you overwhelmed, schedule a call, and let’s talk about how we can help.