At Work Stretching Break! | Quick Desk Stretches for Office Workers | KEBKO Functional Fitness

Welcome to KEBKO Functional Fitness! In this video, we’re guiding you through an At Work Stretching Break routine designed to relieve tension, improve posture, and increase circulation. These quick desk stretches are perfect for office workers and anyone spending long hours at a desk. Follow along to learn how to perform these effective stretches with proper form and technique.
Routine Breakdown:
1. Neck Stretch:
Starting Position:
Sit or stand up straight with your shoulders relaxed.
Movement:
Gently tilt your head to the right, bringing your right ear towards your right shoulder. Hold for 15-20 seconds.
Repeat on the left side, tilting your head to the left.
Tips:
Avoid lifting your shoulders; keep them relaxed and down.
You can increase the stretch by gently pulling your head with your hand.
2. Shoulder Rolls:
Starting Position:
Sit or stand with your arms relaxed by your sides.
Movement:
Roll your shoulders up towards your ears, then back and down in a circular motion.
Perform 10 rolls in a backward direction, then 10 rolls forward.
Tips:
Make the movements smooth and controlled.
Focus on the full range of motion.
3. Seated Torso Twist:
Starting Position:
Sit up straight with your feet flat on the floor.
Movement:
Place your right hand on the back of your chair and your left hand on your right knee.
Gently twist your torso to the right, looking over your right shoulder. Hold for 15-20 seconds.
Repeat on the left side.
Tips:
Keep your back straight and avoid leaning forward or backward.
Use your breath to deepen the stretch-inhale to prepare, exhale to twist.
4. Seated Forward Bend:
Starting Position:
Sit on the edge of your chair with your feet flat on the floor.
Movement:
Slowly bend forward from your hips, reaching your hands towards your feet or the floor.
Let your head and neck relax, holding the position for 15-20 seconds.
Tips:
Keep your back as straight as possible during the bend.
Breathe deeply and relax into the stretch.
5. Wrist and Finger Stretch:
Starting Position:
Extend your right arm in front of you with your palm facing up.
Movement:
Use your left hand to gently pull back on your right fingers, stretching the underside of your wrist. Hold for 15-20 seconds.
Repeat on the other side.
Tips:
Avoid pulling too hard; you should feel a gentle stretch.
Keep your extended arm straight but not locked.
6. Cat-Cow Stretch (Chair Variation):
Starting Position:
Sit on the edge of your chair with your feet flat on the floor.
Movement:
Place your hands on your knees. Inhale and arch your back (Cow position), lifting your chest and looking up.
Exhale and round your back (Cat position), tucking your chin towards your chest.
Repeat for 5-10 breaths.
Tips:
Move smoothly between the two positions.
Synchronize your breath with your movements.
7. Standing Calf Stretch:
Starting Position:
Stand up straight and place your hands on your desk for support.
Movement:
Step your right foot back and press your heel into the floor, feeling a stretch in your calf. Hold for 15-20 seconds.
Repeat on the left side.
Tips:
Keep your back leg straight and your front knee slightly bent.
Maintain an upright posture.
8. Chest Opener:
Starting Position:
Stand up straight or sit on the edge of your chair.
Movement:
Interlace your fingers behind your back and straighten your arms, lifting your hands towards the ceiling.
Open your chest and squeeze your shoulder blades together, holding for 15-20 seconds.
Tips:
Keep your shoulders down and away from your ears.
Breathe deeply and expand your chest.
Conclusion:
Taking regular stretching breaks during your workday can help alleviate tension, improve posture, and increase productivity. Practice these stretches daily to maintain a healthy, flexible body and a focused mind.
Call to Action:
If you found these stretches helpful, please give us a thumbs up and subscribe to our channel for more quick and effective exercise routines! Let us know how you incorporate stretching breaks into your workday in the comments below.
Movement is Medicine,
KEBKO Functional Fitness
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