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Stretches for Sitting Workers

You could be an office worker, entrepreneur, truck driver or even a chair tester. What we all have in common amongst us chair sitters is that we need a good old stretch every now and then. Your neck and back tend to be the problem areas, as well as getting tight hips and legs. Move more at work (check out our blog on this here), and release your inner yogi with these stretches to keep you limber and feeling good!


Pigeon Pose

pigeon pose

Spread your wings… or open up your hips in pigeon pose. This stretch is great for tight hips from long ours of sitting, as well as improving flexibility.


Start on your hands and knees in a table top position. Slide your right knee forward and left back. Aim for your front leg to be bent at a 90-degree angle. Keep your chest forward and try to get your left hip closer to the ground. You can either sit up tall, or reach further forward if you’re flexible. Repeat on the opposite side.


Neck Stretch

neck stretch

Is work becoming a real pain in the neck?

Sit cross legged or in a way that you find comfortable. Lean your head to the left, gently place your left arm at the base of the head behind your ear. Then extend your right arm and walk it along the floor away from yourself. Breathe deeply into the stretch. Repeat on the other side.


Child’s Pose

My absolute favourite stretch! This is the resting pose in yoga. It will relax your mind as well as well as gently opening your back, hips and shoulders.

Sit on your knees. Bring your knees out wider and your toes together. Extend your arms forward at shoulder height or to the sides of your mat. Rest your forehead on the ground. For a side-back stretch that feels sooo good, walk your arms across to the left as far as you can go, and then repeat on the right side.


Downward-Facing Dog

downward dog

This is a holistic pose which is great for stretching and strengthening many muscles. It helps to reduce tension in the shoulders and neck, stretches out your legs and even wrists and hands (great after a day of typing). It also gets blood flowing to your brain. It’s just what you need after hours of sitting!

Start on your hands and knees. Lift your hips towards the ceiling – aiming for a V shape with your body. You want to focus on raising your hips upward, which you may have to bend your legs or lift your feet a little higher to achieve.

Cat & Cow Pose


Another favourite of mine. This is great for opening up the back and stretching out the spine, as well as helping to relieve headaches. It can also help bring the neck back into position over the spine (for us imperfect humans who sometimes slouch at work).

Start on your hands and knees in a table top position. Inhale and round your back into cat pose. Then exhale, arching your back in cow pose.


Shoulder Stretch

shoulder stretch

Open up your shoulders and chest!

Clasp your hands behind your back pulling your arms upwards. You can also get an extra stretch by doing this while standing and folding over with your neck relaxed and letting your head fall towards the floor.

Side Stretch

side stretch

This stretch works the side of your back and opens up your hips.

Stand with your feet wide. Bend towards you right side placing your right hand on your leg or the floor. Extend your left arm upwards or towards the floor with the palm facing downward. Repeat on the other side.

Take some time from your busy work routine for yourself and let us know how it goes! Remember to only do what feels good, don’t push yourself too hard.

We are also considering starting up a weekly yoga class on Wednesdays either at 8am or 5.15pm. It will be between $10-$15 with Selena a yoga instructor, at our Auckland office – level 1, 93 Ascot Ave, Greenlane. If you are interested please email me at Monique.Sparks@nz.usana.com and let me know your preferred time (8am or 5.15pm on Wednesday) and I will keep you updated!


Written by Monique Sparks

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