How to Keep Muscles Loose at a Desk

It is been said that we have become a sedentary society, and it is easy to agree if you spend hours sitting at a desk. The modern person can spend up to 10 hours sitting at a desk or in front of a computer. Sitting all day at a desk can lead to tight muscles and backaches. Follow these simple tips to avoid the problem.

Things You'll Need

• Desk
• Chair
• Plastic Bottle

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Instructions

How to Keep Muscles Loose at a Desk

• 1

  Avoid stretching your legs out. It may start out comfortable, but don’t sit with your legs stretched out in front of you. It actually puts pressure on your lower back and causes your calf muscles to overextend when you sit in this position for too long.

• 2

  Avoid crossing your legs or ankles. Women especially often sit with crossed legs or ankles because of habit or the preservation of modesty, but it also strains the lower back, calf muscles and thighs.

• 3

  Change positions often. It is easy to become focused on a task and become stationary, but you need to move periodically. After finishing one project, take a few minutes to stand and stretch. Walk around your desk or simply push the chair away from desk and bend over to stretch your back.

• 4

  Rotate your neck. To relieve neck strain, rotate your head in a circular direction for 10 seconds in one direction, then 10 seconds the other direction.

• 5

  Give yourself a foot massage. Fill a screw-top bottle with hot water and place it on the floor under your desk. Remove your shoes and roll the bottle back and forth under your feet.

• 6

  Breathe. Taking a few minutes between every project or even in the middle of a project to take a few relaxing deep breaths to reduce muscle tension.

• 7

  Lighten your load. Don’t carry a heavy purse, briefcase or laptop bag on a daily basis, especially if you carry it in the same hand or on the same shoulder everyday. A heavy purse or laptop bag can misalign your spine by up to 15 percent.

• 8

  Avoid taking lunch at your desk. Many of us get overwhelmed and have to eat at our desk occasionally, but don’t make it a habit. Even if you brown-bag your lunch, choose another place to eat. Before or after lunch, take a quick walk to stretch your leg and back muscles.