<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">Office workers make up majority of the people who spend the most of their time sitting in a chair. While some of these workers may not have any issues with sitting for long periods, others have experienced neck and shoulder pain. One of the best ways to relieve that pain is to do neck and shoulder stretches occasionally.</span></p>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">You may be thinking that you don&rsquo;t have enough time to fit an entire </span><a href="https://www.autonomous.ai/ourblog/15-seated-stretching-exercises">stretching routine</a> during your office hours. However, the stretches we&rsquo;re going to show you today can be performed in under a few minutes, and they don&rsquo;t require you to get off your office either!</p>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">If you want to know more about how to relieve physical pain while working, keep reading this list of exercises for neck and shoulder pain.</span></p>

<h2 dir="ltr">Why Do You Get Neck and Shoulder Pain While Working?</h2>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">When you&rsquo;re working for a significant amount of time each day, your body is going to begin adjusting itself to be more comfortable. However, this can cause you to engage in poor posture, which is the factor responsible for causing neck and shoulder pain.</span></p>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">If you have bad posture and have been sitting for a reasonable amount of time, your neck and shoulders are going to get tight and tense; this is because you&rsquo;ve been straining these muscles for several hours.</span></p>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">In the case that the neck and shoulders got too tense, the back is going to try and make up for that by arching forward to ease up the pain. However, the lower back is going to take most of the damage of this action, which is also dangerous.</span></p>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">Keep in mind that the body was not made for sitting for too long. Even if you have the </span><a href="https://www.autonomous.ai/ourblog/benefits-of-good-posture-and-6-exercises-to-fix-your-posture">best posture</a> possible, your body is going to eventually feel tense, stressed, and weak.</p>

<p dir="ltr"><img loading="lazy" alt="Why Do You Get Neck and Shoulder Pain While Working?" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210325/neck-and-shoulder-stretches-for-relief262bd7bd016.jpg" style="width: 1920px; height: 1080px;" /></p>

<h2 dir="ltr">How Does Stretching Help You Relieve Pain?</h2>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">Stretching is known for being one of the best methods for relieving body pain. While it sometimes isn&rsquo;t an immediate solution to the problem, it can ease the tension your muscles are feeling at the moment.</span></p>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">When it comes to exercises for neck and shoulder pain, these movements target the ongoing &ldquo;tightness&rdquo; of the muscle. If you stretch for neck and shoulder pain, what&rsquo;s happening is that your muscles are letting go of that muscle tension, which can give them back their range of motion.</span></p>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">If the tightness and pain are too severe, you may need to go for an extended stretching session to get rid of the pain or stop working for a while. Either way, including a short stretching routine for your neck and shoulders can help you improve your bodily function, </span><a href="https://www.autonomous.ai/ourblog/5-ways-to-reduce-stress-at-work">release stress</a>, and get back to work as soon as possible.</p>

<p dir="ltr"><img loading="lazy" alt="How Does Stretching Help You Relieve Pain?" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210325/neck-and-shoulder-stretches-for-relief36127c293a0.jpg" style="width: 1920px; height: 1080px;" /></p>

<h2 dir="ltr">Pros and Cons of Getting a Stretch for Neck and Shoulder Pain</h2>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">Stretching has never been considered a bad thing, especially since it&rsquo;s tied to physical wellness. However, it&rsquo;s still vital for us to point out all the factors involved in neck and shoulder stretches. Keep reading to know the benefits of exercises for neck and shoulder pain with your </span><a href="https://www.autonomous.ai/standing-desks">office desk</a>.</p>

<div class="prosCons">
<h3 class="title">Getting a Stretch for Neck and Shoulder Pain</h3>

<div class="innerProsCons">
<div class="col colLeft"><span class="icon"><img loading="lazy" alt="icon" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20200928/thumbs-upf2aae5270f.svg" /> </span>

<ul>
	<li><img loading="lazy" alt="icon check" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20200928/checkbbbbb811b5.svg" />Improved posture and physical performance while working</li>
	<li><img loading="lazy" alt="icon check" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20200928/checkbbbbb811b5.svg" />Increased flexibility, range of motion, and blood flow to your neck and shoulder muscles</li>
	<li><img loading="lazy" alt="icon check" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20200928/checkbbbbb811b5.svg" />Prevents further neck and shoulder pain</li>
	<li><img loading="lazy" alt="icon check" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20200928/checkbbbbb811b5.svg" />Releases stress</li>
	<li><img loading="lazy" alt="icon check" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20200928/checkbbbbb811b5.svg" />Relaxes your body and mind</li>
</ul>
</div>

<div class="col colRight"><span class="icon"><img loading="lazy" alt="icon" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20200928/thumbs-downf61fbf445f.svg" /> </span>

<ul>
	<li><img loading="lazy" alt="icon times" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20200928/timesde25b7c726.svg" />Over-stretching can lead the muscles to become weaker, causing more stress on the joints</li>
</ul>
</div>
</div>
</div>

<p dir="ltr"></p>

<h2 dir="ltr">Neck and Shoulder Stretches for Relief: 5 Easy Ways</h2>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">Now that you know everything about the benefits of exercises for neck and shoulder pain, it&rsquo;s time to list our favorite exercises to relax these muscles. Keep in mind that all of these exercises are easy to perform and can be executed from anywhere you are.</span></p>

<h3 dir="ltr">1. Neck Tilt (Neck)</h3>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">Tilt your head to your right side slowly, hold for three deep breaths, release, and repeat on the opposite side. Keep in mind that this movement must be slow and gentle; don&rsquo;t try to push your neck too hard since it defeats the purpose of relaxing.</span></p>

<p dir="ltr"><span><img loading="lazy" alt="Neck and Shoulder Stretches for Relief: 5 Easy Ways" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210325/neck-and-shoulder-stretches-for-relief4dfabfe1e6d.jpg" style="width: 1920px; height: 1080px;" /></span></p>

<h3 dir="ltr">2. Across-the-Chest Stretch (Shoulders)</h3>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">Take your right or left arm across your chest, extend it, and use your hand to support the arm. Next, hold that position for three deep breaths, release, and repeat on the opposite side. If you want to make the stretch deeper, try to lift your arm to shoulder height.</span></p>

<p dir="ltr"><span><img loading="lazy" alt="Across-the-Chest Stretch (Shoulders)" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210325/neck-and-shoulder-stretches-for-relief511a0b36be2.jpg" style="width: 1920px; height: 1080px;" /></span></p>

<h3 dir="ltr">3. Neck Release (Neck and Shoulders)</h3>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">In this stretch for neck and shoulder pain, lower your chin toward your chest in a gentle motion. Tilt your neck to the right or left side, hold for three deep breaths, release, and repeat on the opposite side.</span></p>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">While these exercises for neck and shoulder pain seem similar to the neck tilt, they involve a deeper range of motion that also targets your shoulders.</span></p>

<h3 dir="ltr">4. Chest Expansion (Shoulders)</h3>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">Take a strap, towel, or piece of cloth behind your back with your hands. Try to move your shoulder blades toward each other while you lift your chin gently. Hold for approximately 30 seconds, and repeat as desired.</span></p>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">To make this exercise harder for a deeper stretch, place your hands closer together when holding the strap.</span></p>

<p dir="ltr"><span><img loading="lazy" alt="Chest Expansion (Shoulders)" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210325/neck-and-shoulder-stretches-for-relief6ffeadca962.jpg" style="width: 1920px; height: 1080px;" /></span></p>

<h3 dir="ltr">5. Seated Twist (Neck and Shoulders)</h3>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">While sitting on your chair, twist your torso to the right and take the back of your left hand to your thigh. Hold that position for three deep breaths, release, and repeat on the opposite side.</span></p>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">Take the hand you&rsquo;re not using on the movement and place it somewhere comfortable.</span></p>

<p dir="ltr"><span><img loading="lazy" alt="Seated Twist (Neck and Shoulders)" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210325/neck-and-shoulder-stretches-for-relief7a3583da0bc.jpg" style="width: 1920px; height: 1080px;" /></span></p>

<h2 dir="ltr">Still Experiencing Neck and Shoulder Pain? Consider Getting Ergonomic Office Furniture</h2>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">There may be cases in which neck and shoulder stretches don&rsquo;t solve the root of the problem, which is sitting for too long. In those cases, your best choice is to get ergonomic equipment for your office!</span></p>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">We always recommend getting an </span><a href="https://www.autonomous.ai/standing-desks/smartdesk-2-home">adjustable standing desk</a> and an <a href="https://www.autonomous.ai/office-chairs/ergonomic-chair">ergonomic chair</a> for your working sessions. A standing desk allows you to transition from standing to sitting at any point of the day, which helps your muscles to loosen up and relax. On the other hand, ergonomic chairs were designed to promote better body posture.</p>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">When it comes to ergonomic chairs, you can find many special product options for</span> neck or <a href="https://www.autonomous.ai/ourblog/15-best-office-chair-with-back-support">back support</a>, depending on what you need the most. If you combine the comfort of ergonomic chairs plus <a href="https://www.autonomous.ai/ourblog/10-exercises-for-you-to-do-at-your-standing-desk">exercises for neck and shoulder pain</a>, you&rsquo;re going to feel much more comfortable throughout the day.</p>

<p dir="ltr"><img loading="lazy" alt="Still Experiencing Neck and Shoulder Pain? Consider Getting Ergonomic Office Furniture" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210325/neck-and-shoulder-stretches-for-relief8fd594a0790.jpg" style="width: 1920px; height: 1080px;" /></p>

<h2 dir="ltr">Conclusion</h2>

<p dir="ltr"><span id="docs-internal-guid-847436f4-7fff-2b94-0677-083a43a6bc03">Getting rid of neck and shoulder pain can take some time at first, but once you get used to stretching occasionally, you&rsquo;re going to feel your muscles much more relaxed throughout the day. You can optimize your performance even more by getting ergonomic equipment for your office!</span></p>

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Tired of feeling tension and straining on your muscles while working? It’s time to start stretching! Keep reading for a list of the easiest neck and shoulder stretches.

Neck and Shoulder Stretches for Relief: 5 Easy Ways

Neck and Shoulder Stretches for Relief

<p dir="ltr"><span id="docs-internal-guid-a0eb5a50-7fff-3560-ddfd-8334ee15a9a5">Do you often find yourself stuck to your office chair throughout the day? You thought working from home will be more comfortable and easier, but it still makes you sit for prolonged hours. While continuous sitting can have severe health repercussions, these </span>home office exercises are all you need to stay fit!</p>

<p dir="ltr"><span id="docs-internal-guid-a0eb5a50-7fff-3560-ddfd-8334ee15a9a5">You love your desk job and always make up for the prolonged sitting by morning exercises. Well, it is not enough.&nbsp;</span><a href="https://www.forbes.com/sites/robertglatter/2013/02/09/why-sitting-increases-your-risk-of-dying-sooner/?sh=a74f5ab236f7" rel="nofollow">Forbes</a> reports a study that explains how extended hours of sitting can cause premature death. While it is certainly alarming, you cannot deny the fact.</p>

<p dir="ltr"><span id="docs-internal-guid-a0eb5a50-7fff-3560-ddfd-8334ee15a9a5">Do not worry, as this article lists 15 </span>quick home office workout ideas, all from your&nbsp;<a href="https://www.autonomous.ai/standing-desks/smartdesk-2-home">home standing desk</a>. Hang on!</p>

<h2 dir="ltr">1. Home Office Exercises for Lower Body</h2>

<h3 dir="ltr">Chair Squats</h3>

<p dir="ltr"><span id="docs-internal-guid-a0eb5a50-7fff-3560-ddfd-8334ee15a9a5">Your lower body is the most stationery throughout your workday, and chair squats are an excellent lower body workout. Get up from the chair and stand with your feet shoulder-width apart. Lower your body until it touches the seat, and stand back up. Try to keep your back straight throughout.</span></p>

<p dir="ltr"><span><img loading="lazy" alt="Chair Squats" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210307/15-Simple-Home-Office-Exercises-You-Can-Do-at-Desk2490f3921f3.jpg" style="width: 1920px; height: 1080px;" /></span></p>

<h3 dir="ltr">Lunges</h3>

<p dir="ltr"><span id="docs-internal-guid-a0eb5a50-7fff-3560-ddfd-8334ee15a9a5">Who said lunge wasn&rsquo;t a&nbsp;</span><a href="https://www.autonomous.ai/ourblog/15-indoor-brain-exercises-to-boost-memory-mental-health">workstation exercise</a>? Move your chair aside and place your right foot two steps ahead. Now bend it such that your knee makes a 90-degree angle while the left knee stays above the ground. You can repeat it on the spot or move around your home office with alternate lunges.</p>

<p dir="ltr"><img loading="lazy" alt="Lunges" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210307/15-Simple-Home-Office-Exercises-You-Can-Do-at-Desk3981ba963a3.jpg" style="width: 1920px; height: 1080px;" /></p>

<h3 dir="ltr">Desk Calf Raises</h3>

<p dir="ltr"><span id="docs-internal-guid-a0eb5a50-7fff-3560-ddfd-8334ee15a9a5">Raise your standing desk to a height such that you can easily place your hands on it for support. Now raise your heels to stand on your toes and lower yourself down. Repeat this calf workout 15-20 times.</span></p>

<p dir="ltr"><span><img loading="lazy" alt="Desk Calf Raises" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210307/15-Simple-Home-Office-Exercises-You-Can-Do-at-Desk4138d571748.jpg" style="width: 1920px; height: 1080px;" /></span></p>

<h3 dir="ltr">Leg Raises</h3>

<p dir="ltr"><span id="docs-internal-guid-a0eb5a50-7fff-3560-ddfd-8334ee15a9a5">For this exercise, you need not even move away from your </span><a href="https://www.autonomous.ai/office-chairs">office chair</a> and desk. Just sit straight in your chair and raise your right leg as high as possible without bending your knee. Keep it in the air for 5-10 seconds and slowly lower it down. The best part of these home office exercises is you can continue typing or talking on call during leg raises.</p>

<p dir="ltr"><img loading="lazy" alt="Leg Raise" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210307/15-Simple-Home-Office-Exercises-You-Can-Do-at-Desk5134669593b.jpg" style="width: 1920px; height: 1080px;" /></p>

<h2 dir="ltr">2. Home Office Workout for Upper Body</h2>

<h3 dir="ltr">Desk Push-Ups</h3>

<p dir="ltr"><span id="docs-internal-guid-a0eb5a50-7fff-3560-ddfd-8334ee15a9a5">One of the best&nbsp;</span><a href="https://www.autonomous.ai/ourblog/10-exercises-for-you-to-do-at-your-standing-desk">standing desk exercises</a> is the desk push-ups. Fix the standing desk height according to your comfort level, as the lower it is, the more effort it will require. Next, place your hands on the desk a little more than shoulder-width apart and step backward. Lower your body to the desk and push to go back until your arms are straight.</p>

<p dir="ltr"><img loading="lazy" alt="Desk Push-Ups" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210307/15-Simple-Home-Office-Exercises-You-Can-Do-at-Desk6f2e3028f3f.jpg" style="width: 1920px; height: 1080px;" /></p>

<h3 dir="ltr">Chair Dips</h3>

<p dir="ltr"><span id="docs-internal-guid-a0eb5a50-7fff-3560-ddfd-8334ee15a9a5">Stand in front of a sturdy stool or chair and lower your body to place your hands flat on the seat. In the same position, move your feet a few steps forward such that your knees form a 90-degree angle. Now lower your bottom while bending your elbows and go back up until your arms are straight.</span></p>

<h3 dir="ltr">Arm Rotation</h3>

<p dir="ltr"><span id="docs-internal-guid-a0eb5a50-7fff-3560-ddfd-8334ee15a9a5">Arm rotation is one of the easiest yet effective </span>exercises to do at work. You can either do it while sitting or standing beside your desk. Extend your arms straight to the sides and rotate them clockwise while feeling the tension in your forearms and core. Repeat the same anti-clockwise.</p>

<p dir="ltr"><img loading="lazy" alt="Arm Ronation" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210307/15-Simple-Home-Office-Exercises-You-Can-Do-at-Desk727e75f75b8.jpg" style="width: 1920px; height: 1080px;" /></p>

<h2 dir="ltr">3. Stretching</h2>

<h3 dir="ltr">Shoulder Stretch</h3>

<p dir="ltr"><span id="docs-internal-guid-a0eb5a50-7fff-3560-ddfd-8334ee15a9a5">With your hands on your keyboard or the phone throughout the day, this is one of the most essential </span>home office exercises. Stretch your arms above the head and clasp them together with your palms facing up. Try to push upwards for 5 seconds and release.</p>

<p dir="ltr"><img loading="lazy" alt="Shoulder Stretch" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210307/15-Simple-Home-Office-Exercises-You-Can-Do-at-Desk8150d3fdda5.jpg" style="width: 1920px; height: 1080px;" /></p>

<h3 dir="ltr">Alternate Toe Touches</h3>

<p dir="ltr"><span id="docs-internal-guid-a0eb5a50-7fff-3560-ddfd-8334ee15a9a5">Sit with a straight back and feet slightly wider than shoulder-width apart. Now touch your left foot with your right hand and sit back. Repeat with alternate hands touching the alternate feet. This will stretch your back, arms and also work up the core.</span></p>

<h3 dir="ltr">Wrist Stretch</h3>

<p dir="ltr"><span id="docs-internal-guid-a0eb5a50-7fff-3560-ddfd-8334ee15a9a5">Stand with your back towards the </span><a href="https://www.autonomous.ai/standing-desks">office desk</a> and place your hands on its edges. Your palms must be flat on the desk and pointing towards you. Try to lean forward to make this home office workout more intense. You can adjust the height of your desk so that you can touch it without bending.</p>

<p dir="ltr"><img loading="lazy" alt="Wrist Strectch" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210307/15-Simple-Home-Office-Exercises-You-Can-Do-at-Desk9c7b07b2ca6.jpg" style="width: 1920px; height: 1080px;" /></p>

<h2 dir="ltr">4. Core</h2>

<h3 dir="ltr">Knee Pulls</h3>

<p dir="ltr"><span id="docs-internal-guid-a0eb5a50-7fff-3560-ddfd-8334ee15a9a5">Sit with a straight back and pull your knee towards your chest. You may or may not support it with your hands to tweak the intensity level. Feel the tension as you lift your knee and hold it there for 2-3 seconds. Repeat the same with the other leg.</span></p>

<p dir="ltr"><span><img loading="lazy" alt="Knee Pulls" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210307/15-Simple-Home-Office-Exercises-You-Can-Do-at-Desk10255d004571.jpg" style="width: 1920px; height: 1080px;" /></span></p>

<h3 dir="ltr">Oblique Desk Twists</h3>

<p dir="ltr"><span id="docs-internal-guid-a0eb5a50-7fff-3560-ddfd-8334ee15a9a5">An excellent desk exercise, oblique desk twist is done best with a swivel office chair. With an upright back and feet above the floor, hold the edges of your desk. Now use your core to turn left and go as far as possible without leaving the edges. Repeat the same towards the other side.</span></p>

<h3 dir="ltr">Chair Crunches</h3>

<p dir="ltr"><span id="docs-internal-guid-a0eb5a50-7fff-3560-ddfd-8334ee15a9a5">You need not hit the gym, do your crunches while on your office chair. Fold your hands behind your hand and lift your left knee to touch it with the right elbow. Repeat with your right knee and the left elbow. You can repeat in 3 sets of 10 reps each.</span></p>

<h2 dir="ltr">5. Brain Exercises</h2>

<h3 dir="ltr">Swap Your Hand</h3>

<p dir="ltr"><span id="docs-internal-guid-a0eb5a50-7fff-3560-ddfd-8334ee15a9a5">Along with physical exercises, you also need to work out your brain to keep it running. The best&nbsp;</span><a href="https://www.autonomous.ai/ourblog/15-indoor-brain-exercises-to-boost-memory-mental-health">indoor brain exercise</a> is switching your hands. If you are a left-handed individual, try to type, write, and use the mouse with your left hand for 15-20 minutes.</p>

<h3 dir="ltr">Meditate</h3>

<p dir="ltr"><span id="docs-internal-guid-a0eb5a50-7fff-3560-ddfd-8334ee15a9a5">It may not seem, but meditation is one of the most challenging brain exercises and a </span>quick home office workout. You need to put in efforts to clear your mind of ideas, thoughts, work, etc. Close your eyes and focus on breathing for 10-15 minutes once or twice a day.</p>

<p dir="ltr"><img loading="lazy" alt="Meditate" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210307/15-Simple-Home-Office-Exercises-You-Can-Do-at-Desk118b3c64ab5e.jpg" style="width: 1920px; height: 1080px;" /></p>

<h2 dir="ltr">Summing Up</h2>

<p><span id="docs-internal-guid-a0eb5a50-7fff-3560-ddfd-8334ee15a9a5">Now you know how effortless it is to incorporate </span>home office exercises into your daily work routine. That too, without moving from your workstation. Plus, with a standing desk, you can walk around more to stay fit, eliminate body aches and boost your productivity!</p>

Employee Productivity

You love your job, but it keeps you glued to your office desk. Well, you can still maintain physical and mental fitness with these simple home office exercises.

15 Simple Home Office Exercises You Can Do at Desk

<p dir="ltr">If you're a student or working professional, you probably spend a lot of time hunched over a desk and seated. Remaining in such a position for such a long time isn't beneficial for your physical or mental health. To combat issues such as back pains, headaches, and lowered productivity, there are simple seated stretching exercises you can do anywhere!</p>
<h2 dir="ltr">1.&nbsp;Chest Stretch</h2>
<p dir="ltr">Whether you're sitting or standing with your <a href="https://www.autonomous.ai/standing-desks">ergonomic office desk</a>, lace your arms behind your back and gently lift them upwards. Pretend as if you're attempting to put your laced fingers over your head. Keep the pose for 10 to 30 seconds.</p>
<p dir="ltr">But, make sure to keep your arms straight and be gentle. The objective of the seated stretching exercises is to provide relief, and overstretching might hurt you.</p>
<p dir="ltr"><img class="image" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210301/15-Seated-Stretching-Exercises-For-Students-and-Office-Workers2884da64456.jpg" alt="Chest Stretch" style="width: 1920px; height: 1080px;" loading="lazy" /></p>
<h2 dir="ltr">2. Shoulder Shrug</h2>
<p dir="ltr">Whether you're sitting or standing, bring your shoulders up to your ears and squeeze them tight. Keep the position for 1 to 2 seconds, and then roll them back as you relax. Do this about 8 to 10 times before rolling the shoulders forward.</p>
<p dir="ltr"><img class="image" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210301/15-Seated-Stretching-Exercises-For-Students-and-Office-Workers350f1896d8f.jpg" alt="Shoulder Shrug" style="width: 1920px; height: 1080px;" loading="lazy" /></p>
<h2 dir="ltr">3. Upper Back Stretch</h2>
<p dir="ltr">This is a great&nbsp;<a href="https://www.autonomous.ai/ourblog/8-easy-back-stretches-to-help-with-back-pain">back stretch at work</a> because of how simple and effective it is. Stay seated or stand and put your arms out straight in front of you. Rotate your arms outward so that your palms are facing opposite sides. You can cross your arms so that they face each other and then stretch out further.</p>
<p dir="ltr">Pretend like you're curving yourself over a ball and round your back while dropping your head. Don't relax, rather hold a curved position for 10 to 30 seconds before slowly coming back to your original position.</p>
<p dir="ltr"><img class="image" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210301/15-Seated-Stretching-Exercises-For-Students-and-Office-Workers41ff0fb9a6c.jpg" alt="Upper Back Stretch" style="width: 1920px; height: 1080px;" loading="lazy" /></p>
<h2 dir="ltr">4. Spinal Twist</h2>
<p dir="ltr">Stay seated with your feet to the floor. Keeping your hands on the <a href="https://www.autonomous.ai/ourblog/top-6-facts-and-myths-about-adjustable-armrest-office-chairs">armrests of the chair</a>, gently twist your torso to the right. Make sure to stop twisting if it gets uncomfortable; otherwise, you risk hurting your back.</p>
<p dir="ltr">Keep your back straight, and your hips squared while you hold the position for 10 to 30 seconds. Repeat it on the other side once you're done.</p>
<p dir="ltr"><img class="image" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210301/15-Seated-Stretching-Exercises-For-Students-and-Office-Workers59ba43d199a.jpg" alt="Spinal twist" style="width: 1920px; height: 1080px;" loading="lazy" /></p>
<h2 dir="ltr">5. Torso Stretch</h2>
<p dir="ltr">Lace your fingers together and stretch them up above your head. Take a deep breath and stretch as much as you can. On your exhale, unlace your fingers and sweep them down. Do this about 8 to 10 times!</p>
<h2 dir="ltr">6. Forearm Stretch</h2>
<p dir="ltr">Stretch out your right hand and let your fingers face the floor by dropping your palm. Using your left hand, gently pull your fingers and palm toward you. Hold for 10 to 30 seconds and then repeat on the other hand.</p>
<p dir="ltr"><a href="https://www.autonomous.ai/p/ring"  rel="noopener"><img class="image" src="https://cdn.autonomous.ai/production/ecm/230927/habit-ring-autonomous-1920x540.jpg" alt="Building good habits" width="1920" height="540" loading="lazy" /></a></p>
<h2 dir="ltr">7. Neck Stretch</h2>
<p dir="ltr">While sitting, grip the side of your chair with any hand and pull. While gently pulling, tilt your head to the opposite side. You know it's working when you can feel a stretch down your neck and shoulder. Keep the position for 10 to 30 seconds and then switch.</p>
<h2 dir="ltr">8. Hip Flexor Stretch</h2>
<p dir="ltr">If you're at a <a href="https://www.autonomous.ai/ourblog/12-tips-for-using-your-standing-desk-like-a-pro">standing desk</a>, then take your right leg back a bit. Bend the right knee almost like a lunge until you can feel the stretch in your right hip. Keep the position for 10 to 30 seconds and repeat.</p>
<p dir="ltr"><img class="image" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210301/15-Seated-Stretching-Exercises-For-Students-and-Office-Workers66a0365165c.jpg" alt="Hip Flexor Stretch" style="width: 1920px; height: 1080px;" loading="lazy" /></p>
<h2 dir="ltr">9. Seated Hip Stretch</h2>
<p dir="ltr">With your back straight and seated on your office chair, put your right ankle on your left leg. Lean forward gently until you can feel a stretch and hold for 10 to 30 seconds.</p>
<p dir="ltr">To deepen the stretch, you can press down on your right leg. Once you've stretched out, repeat on the other side.</p>
<h2 dir="ltr">10. Inner Thigh Stretch</h2>
<p dir="ltr">This is one of the seated stretching exercises for your thighs and legs. Once you're comfortably seated, stretch the legs wide and toes out as far as you can and lean forward. Place your elbows on your thighs and gently press until you can feel a stretch. Hold the pose for 30 seconds.</p>
<h2 dir="ltr">11. Overhead Stretch</h2>
<p dir="ltr">The most natural stretch of all is the overhead stretch. It is the easiest of chair stretching exercises and one we've all done before. Simply lace your fingers together, raise your arms above your head and stretch as far as you can.</p>
<p dir="ltr"><img class="image" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210301/15-Seated-Stretching-Exercises-For-Students-and-Office-Workers717a895e795.jpg" alt="Overhead Stretch" style="width: 1920px; height: 1080px;" loading="lazy" /></p>
<h2 dir="ltr">12. Back of the Legs</h2>
<p dir="ltr">If you're starting to not feel your legs or are sitting in a position that cuts off circulation, then this is a great exercise. If you're looking for seated flexible exercises, then this is a simple but effective one.</p>
<p dir="ltr">Simply stretch your legs out from where you're seated and bend forward as if to touch your toes. If you can, then touch your toes but don't push yourself too far lest you hurt yourself.</p>
<p dir="ltr"><img class="image" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210301/15-Seated-Stretching-Exercises-For-Students-and-Office-Workers8b4f811f70a.jpg" alt="Back of the Legs" style="width: 1920px; height: 1080px;" loading="lazy" /></p>
<h2 dir="ltr">13.&nbsp;&nbsp;Wrist Stretch</h2>
<p dir="ltr">Typing and writing all day can have your wrist aching for some comfort. This is a simple&nbsp;<a href="https://www.autonomous.ai/ourblog/10-exercises-for-you-to-do-at-your-standing-desk">standing desk exercise</a> you can do. Once you've stood up, place your wrists on the desk so that they face away from you. Gently put some pressure and hold the position for a few seconds before following it up with some wrist rolls.</p>
<h2 dir="ltr">14.&nbsp;&nbsp;Stress Ball Squeeze</h2>
<p dir="ltr">Not everybody recognizes the importance of a stress squeeze ball. They may seem like simple stress buster toys, but they serve a greater purpose. Squeezing the stress buster ball is a stretch of its own for your hands, fingers, and forearms!</p>
<p dir="ltr"><img class="image" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210301/15-Seated-Stretching-Exercises-For-Students-and-Office-Workers9db40fb078c.jpg" alt="Stress Ball Squeeze" style="width: 1920px; height: 1080px;" loading="lazy" /></p>
<h2 dir="ltr">15. Eagle Arm Twist</h2>
<p dir="ltr">If you're still feeling some aches in your shoulders, then try a quick Eagle arm stretch. Raise your arms to shoulder level, cross one over the other and lift your forearms at the elbow. Turn your palms inwards and hold the position for a few seconds. Repeat for the other side as many times as you need.</p>
<h2 dir="ltr">Endnotes</h2>
<p dir="ltr">Stretching, movement, exercise, and physical activity are all incredibly important. It isn't just important for our physical health but for our mental health as well. Being seated and hunched over a desk for a long time isn't good for you.</p>
<p dir="ltr">This is why some are making a switch to standing desks and opting for simple seated stretching exercises to perform through the day! So, with these simple stretches, you'll be able to feel an immediate difference in your productivity, aches, and pains!</p>

Remaining seated with bad posture is not healthy for anybody. Here is a list of simple seated stretching exercises to do to help with the stress and pains.

15 Seated Stretching Exercises For Students and Office Workers

<p dir="ltr"><span id="docs-internal-guid-12ed0cf4-7fff-9283-3704-0ab77c308bbf">There are a couple of risks for people who work long hours in office environments and home offices, especially for people whose jobs require them to sit for a long time. A common risk for office workers is </span><a href="https://www.autonomous.ai/ourblog/how-to-avoid-10-most-common-ergonomic-injuries-in-the-workplace" >ergonomic office injuries</a>, repetitive strain injury, an umbrella term for many conditions that originate from repetitive tasks, which are common in an office. Carpal tunnel syndrome is one of them, and besides the commonplace shoulder, neck, and <a href="https://www.autonomous.ai/ourblog/how-to-reduce-back-pain-in-the-office" >back pains</a>, it&rsquo;s something to look out for in desk jobs with continuous repetitive work.</p>

<h2 dir="ltr">What is Carpal Tunnel Syndrome?</h2>

<p dir="ltr"><img loading="lazy" alt="What is Carpal Tunnel Syndrome" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210226/1._What_is_Carpal_Tunnel_Syndromea53d1ff9fb.jpg" style="width: 1920px; height: 1080px;" /></p>

<p dir="ltr"><span id="docs-internal-guid-12ed0cf4-7fff-9283-3704-0ab77c308bbf">It&rsquo;s a medical condition that occurs due to median nerve compression. The pressure on the median nerve commonly causes symptoms such as tingling, numbness, weakness, and trouble holding objects, among other things. This nerve that goes along the forearm to the carpal tunnel passageway in the wrist and ends in the palm of the hand controls the movement and feelings of the thumb and other fingers, besides the little finger.</span></p>

<p dir="ltr"><span id="docs-internal-guid-12ed0cf4-7fff-9283-3704-0ab77c308bbf">Although it&rsquo;s a common work-related disorder that robs more work time than any other related injury, it&rsquo;s often misdiagnosed. Current research seems to favor that genetics plays an integral part in the likeness of suffering from this syndrome, but that doesn&rsquo;t mean you shouldn&rsquo;t take an active effort in learning how to avoid carpal tunnel syndrome. It&rsquo;s still a fact that people who are subject to repetitive motions during work are more prone to suffer from this syndrome.</span></p>

<h2 dir="ltr">How to Prevent Carpal Tunnel Syndrome</h2>

<p dir="ltr"><span id="docs-internal-guid-12ed0cf4-7fff-9283-3704-0ab77c308bbf">There are many ways that can help you prevent carpal tunnel syndrome from developing or even worsening if you already suspect you have it because you&rsquo;re experiencing some of the symptoms. The most useful thing you can do is </span><a href="https://www.autonomous.ai/ourblog/5-ways-to-reduce-stress-at-work" >reduce the stress</a> and strain your hands and wrist suffer during long work hours, and some things you can do that help you do that and more are:</p>

<h3 dir="ltr">Watching Your Posture</h3>

<p dir="ltr"><img loading="lazy" alt="Watching Your Posture" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210226/2._Watching_Your_Posturee4da845c0a.jpg" style="width: 1920px; height: 1080px;" /></p>

<p dir="ltr"><span id="docs-internal-guid-12ed0cf4-7fff-9283-3704-0ab77c308bbf">Posture greatly influences the risk of suffering from many repetitive strain injuries, including carpal tunnel syndrome. The way you hold both your wrist and hands along the rest of your body can make all the difference. A poor posture can cause you to slouch forward, setting off a chain reaction that can end up shortening your shoulder and neck muscles. This shortening causes pain in the afflicted areas and can end up worsening your wrist problems as a consequence.</span></p>

<p dir="ltr"><span id="docs-internal-guid-12ed0cf4-7fff-9283-3704-0ab77c308bbf">Improving your posture can be challenging for people who have already developed a habitual </span><a href="https://www.autonomous.ai/ourblog/proper-sitting-posture-at-a-computer-full-guide" >proper sitting posture</a> while working at a computer or writing that feels comfortable for them. Still, it&rsquo;s an essential part of how to avoid carpal tunnel syndrome while improving your health. You can do a couple of things to aid you in this task, including keeping your arms and wrists in line with your forearm. Correctly <a href="https://www.autonomous.ai/ourblog/whats-the-ideal-ergonomic-position-for-your-elbows-at-a-desk" >positioning your elbows</a> close to your sides is also important.</p>

<h3 dir="ltr">Adjust Your Working Environment</h3>

<p dir="ltr"><img loading="lazy" alt="Adjust Your Working Environment" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210226/4._Adjust_Your_Working_Environment11b7448907.jpg" style="width: 1920px; height: 1080px;" /></p>

<p dir="ltr"><span id="docs-internal-guid-12ed0cf4-7fff-9283-3704-0ab77c308bbf">Implementing workplace ergonomic solutions lets you acquire office equipment that may improve your posture and comfort </span><a href="https://www.autonomous.ai/ourblog/correct-sitting-posture-while-writing-why-is-it-important" >sitting posture while writing or working</a>. The most common ergonomic options are&nbsp;<a href="https://www.autonomous.ai/office-chairs/" >ergonomic chairs</a> and<a href="https://www.autonomous.ai/standing-desks" > ergonomic height-adjustable desks</a>. These carpal tunnel ergonomics solutions give you an easy way to prevent the syndrome while also improving your health, productivity, and focus in the workplace.</p>

<p dir="ltr"><span id="docs-internal-guid-12ed0cf4-7fff-9283-3704-0ab77c308bbf">In particular,&nbsp;</span><a href="https://www.autonomous.ai/ourblog/benefits-of-using-standing-desk-on-physical-mental-health" >standing desks benefits</a> can impact your physical health, as they allow you to stay active while working, reducing the risk of carpal tunnel syndrome along with pains that come from stress and strain. These desks also improve your focus and energy. Having a standing desk doesn&rsquo;t mean you have to stand the whole time, as getting tired is a likely possibility when you work at these desks for a time. Fortunately, many good standing desks give you the option of adjusting their height, making them compatible with typical office chairs like <a href="https://www.autonomous.ai/office-chairs/ergonomic-chair" >ErgoChair 2</a> and ergonomic ones.</p>

<p dir="ltr"><span id="docs-internal-guid-12ed0cf4-7fff-9283-3704-0ab77c308bbf">Switching up your computer input devices or tools you use for work can benefit you, so trying out a couple of them to figure out which feels the best without neglecting posture is a good idea. Changing the hand you use the most while working at your office is another thing that can help prevent carpal tunnel syndrome.</span></p>

<h3 dir="ltr">Stretch and Hand Exercises</h3>

<p dir="ltr"><img loading="lazy" alt="Stretch and Hand Exercises" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210226/5._Stretch_and_Hand_Exercises9fa7d3f7de.jpg" style="width: 1920px; height: 1080px;" /></p>

<p dir="ltr"><span id="docs-internal-guid-12ed0cf4-7fff-9283-3704-0ab77c308bbf">Stretching and doing hand exercises when you take a work break, which is recommended to do at least once per hour as it also benefits your health, can </span><a href="https://www.autonomous.ai/ourblog/how-to-prevent-circulation-problems-while-working-a-desk-job" >prevent circulation problems</a> or treat most hand and wrist injuries. These exercises are more influential for people with desk jobs. A simple hand stretch you can do consists of repeating a motion of making a fist and stretching your fingers until they point straight out between five and ten times.</p>

<p dir="ltr"><span id="docs-internal-guid-12ed0cf4-7fff-9283-3704-0ab77c308bbf">There are many practical and simple&nbsp;</span><a href="https://www.autonomous.ai/ourblog/stay-productive-with-these-hand-and-wrist-exercises" >hand and wrist exercises</a>, such as thumb touches, circling your wrists, or even using exercise balls. Performing them frequently during your work breaks is one of the best ways of how to avoid carpal tunnel syndrome.</p>

<h3 dir="ltr">Use Less Force During Work</h3>

<p dir="ltr"><img loading="lazy" alt="Use Less Force During Work" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20210226/6._Use_Less_Force_During_Work6159afa7b2.jpg" style="width: 1920px; height: 1080px;" /></p>

<p dir="ltr"><span id="docs-internal-guid-12ed0cf4-7fff-9283-3704-0ab77c308bbf">It&rsquo;s possible that on many occasions, you use more force than necessary when you&rsquo;re handling your regular tools or even typing on your keyboard. You may be pressing your computer keys with force when all you need is to tap on them gently. It&rsquo;s also possible that you&rsquo;re gripping your tools too tightly when you only need to have a firm hold. Be aware of how much pressure and tense your hands are when you&rsquo;re doing your daily work, as having a softer touch is one of the best ways to improve carpal tunnel ergonomics.</span></p>

<p dir="ltr"><span id="docs-internal-guid-12ed0cf4-7fff-9283-3704-0ab77c308bbf">There are many other suggestions that you can implement to prevent carpal tunnel syndrome, but these are the most important ones. Fortunately, this syndrome isn&rsquo;t too common. Most desk workers only experience typical ailments such as back, shoulder, and </span><a href="https://www.autonomous.ai/ourblog/how-ergonomic-chairs-help-with-neck-pain-at-work" >neck pains</a> up to varying degrees, which all the suggestions mentioned can help mitigate.</p>

<p dir="ltr"><span id="docs-internal-guid-12ed0cf4-7fff-9283-3704-0ab77c308bbf">This doesn&rsquo;t mean that carpal tunnel syndrome is something that you&rsquo;re free to ignore. It&rsquo;s always better to take measures to avoid something detrimental from happening, as unlikely as they may be.</span></p>

Office Accessories

Are you wondering what carpal tunnel syndrome is and how to avoid it? Here are a couple of suggestions that can help you prevent carpal tunnel syndrome.

What Is Carpal Tunnel Syndrome and How to Prevent It

<p dir="ltr"><span id="docs-internal-guid-92fd61ba-7fff-6cbe-776c-4c3d4f6da315">There&rsquo;s proven evidence that exercises, such as minor strength training, massage, and yoga, can cure mild RSI and carpal tunnel syndrome. According to&nbsp;</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5820891/" rel="nofollow" >a 2011 study</a>, grip strength improved in 21% of carpal tunnel syndrome patients within the first month and 34% of patients by the third month. The study concluded that hand exercises, such as using an exercise ball, can be used as a practical treatment for Hemodialysis patients with mild carpal tunnel syndrome before seeking other invasive treatments.</p>

<p dir="ltr"><span id="docs-internal-guid-92fd61ba-7fff-6cbe-776c-4c3d4f6da315">More evidence also shows that hand splints and hand exercises can treat carpal tunnel syndrome. A&nbsp;</span><a href="https://pubmed.ncbi.nlm.nih.gov/11807347/" rel="nofollow" >study</a> involving two groups of patients shows there was a significant improvement with carpal tunnel syndrome in both groups&mdash;one group wore a hand splint every night for four weeks while the other group practiced nerve and tendon gliding exercises besides hand splints.</p>

<p dir="ltr"><span id="docs-internal-guid-92fd61ba-7fff-6cbe-776c-4c3d4f6da315"><a href="https://www.nytimes.com/1992/03/03/science/epidemic-at-the-computer-hand-and-arm-injuries.html" rel="nofollow" >More clinics</a></span>, combine non-surgical procedures, such as hand exercises to treat severe hand and wrist injuries among white-collar workers. The treatment includes ample rest, wearing splints at night to keep the patient&rsquo;s wrist straight, and specific exercises that strengthen, relax and stretch the arms and hands.</p>

<p dir="ltr"><span id="docs-internal-guid-92fd61ba-7fff-6cbe-776c-4c3d4f6da315">This means computer users who spend a lot of time on their computers, can use simple hand exercises to ward off or even treat mild hand and wrist injuries. Now, let&rsquo;s dive into 8 of the most effective hand and wrist exercises you should do daily if you spend a lot of time typing and using the mouse.</span></p>

<h2 dir="ltr">1. Thumb Touches</h2>

<p dir="ltr"><span id="docs-internal-guid-92fd61ba-7fff-6cbe-776c-4c3d4f6da315">These exercises help to align coordination between forefingers and the thumb. Also, they improve blood flow to the fingers.</span></p>

<p dir="ltr"><span id="docs-internal-guid-92fd61ba-7fff-6cbe-776c-4c3d4f6da315">Begin by holding your hands outwards with your palms facing upwards. With your left hand, slowly bring your thumb to touch the tip of every finger. Repeat this with the right hand and then return to the starting position. Repeat at least 10 times with both hands.&nbsp;</span></p>

<p dir="ltr"><span><img loading="lazy" alt="Photo of  Thumb Touches" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20201119/1._Thumb_Touches8fd08f2b75.jpg" style="width: 1920px; height: 1080px;" /></span></p>

<h2 dir="ltr">2. Shake It Out</h2>

<p dir="ltr"><span id="docs-internal-guid-92fd61ba-7fff-6cbe-776c-4c3d4f6da315">After being in a stationary position for a while, shake out your wrists and hands. This is a great way to improve blood circulation and relieve stiff muscles and joints.</span></p>

<p dir="ltr"><span id="docs-internal-guid-92fd61ba-7fff-6cbe-776c-4c3d4f6da315">Start with your hands out in front of you, with your palms facing the floor. Slowly shake your hands by letting your wrists go limp. Do this for 15- 30 seconds and repeat at least five times.</span></p>

<h2 dir="ltr">3. Wrist Circles</h2>

<p dir="ltr"><span id="docs-internal-guid-92fd61ba-7fff-6cbe-776c-4c3d4f6da315">Sit in a chair or stand with your legs slightly apart. Then raise your arms to about chest high, while your elbows are bent, such that your hands are out in front of you. You can leave your hands open if you want or make a fist. Move your hands in small circles and transition slowly to bigger circles, while keeping your arms still and only moving at the wrist. Do this for about 2 minutes and then repeat in the reverse direction.</span></p>

<p dir="ltr"><span><img loading="lazy" alt="Photo of Wrist Circles" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20201119/3._Wrist_Circles961061d307.jpg" style="width: 1920px; height: 1080px;" /></span></p>

<h2 dir="ltr">4. Hand Open-and-Close</h2>

<p dir="ltr"><span id="docs-internal-guid-92fd61ba-7fff-6cbe-776c-4c3d4f6da315">With your elbows touching your sides, stretch your forearms in front. Make a fist and hold this position for 30 seconds. Then open your hand and spread your fingers wide. Hold this position for 30 seconds. Repeat this stretch five times.</span></p>

<p dir="ltr"><span><img loading="lazy" alt="Photo of Hand Open-and-Close" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20201119/4._Hand_Open-and-Close01b16628cd.jpg" style="width: 1920px; height: 1080px;" /></span></p>

<h2 dir="ltr">5. Simple Wrist Stretch</h2>

<p dir="ltr"><span id="docs-internal-guid-92fd61ba-7fff-6cbe-776c-4c3d4f6da315">The simple wrist stretch is a fantastic way to relieve stiff joints in the wrist, especially after extended periods of typing and writing.</span></p>

<p dir="ltr"><span id="docs-internal-guid-92fd61ba-7fff-6cbe-776c-4c3d4f6da315">Hold your right hand out in front, with your palm facing upwards. Grip all four fingers with your left hand. Then, pull your fingers gently down towards the floor. Hold this position for 20 seconds and then release your right hand and go back to the starting position. Repeat this stretch with your left hand, holding for 20 seconds. Repeat the exercise on both hands at least five times.</span></p>

<p dir="ltr"><span><img loading="lazy" alt="Photo of Simple Wrist Stretch" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20201119/5._Simple_Wrist_Stretch11b1ef7507.jpg" style="width: 1920px; height: 1080px;" /></span></p>

<h2 dir="ltr">6. Grip Strengthening Stretches</h2>

<p dir="ltr"><span id="docs-internal-guid-92fd61ba-7fff-6cbe-776c-4c3d4f6da315">Strengthening your grip is an excellent way to improve your entire hand and forearm strength. Also, strengthening your grip strengthens your wrist muscles, protecting it from RSI.</span></p>

<p dir="ltr"><span id="docs-internal-guid-92fd61ba-7fff-6cbe-776c-4c3d4f6da315">Start in a seated position, with your right arm rested on your desk. Then, hold a hand gripper or rubber ball. Squeeze and release the gripper with all four fingers and your&nbsp;</span><a href="https://www.autonomous.ai/ourblog/3-ergonomic-solutions-to-fight-thumb-pain" >thumb</a> in rapid repetition. Repeat this stretch at least 20 times until you feel a stretch at the bottom of your forearm. Then switch to the other hand.</p>

<p dir="ltr"><img loading="lazy" alt="Photo of Grip Strengthening Stretches" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20201119/6._Grip_Strengthening_Stretchese824e2f633.jpg" style="width: 1920px; height: 1080px;" /></p>

<h2 dir="ltr">7. Wrist Flexion and Extension Stretches</h2>

<p dir="ltr"><span id="docs-internal-guid-92fd61ba-7fff-6cbe-776c-4c3d4f6da315">The wrist flexion and extension stretch improves blood flow to the entire wrist, and it wards off conditions, such as carpal tunnel syndrome and RSI.</span></p>

<p dir="ltr"><span id="docs-internal-guid-92fd61ba-7fff-6cbe-776c-4c3d4f6da315">Sit down with your feet flat on the ground and then place one arm at the edge of your desk, with the palm facing downwards and the entire hand dangling off the edge.</span></p>

<p dir="ltr"><span id="docs-internal-guid-92fd61ba-7fff-6cbe-776c-4c3d4f6da315">Gently stretch your hand at the wrist upwards until you feel a stretch. Hold this position for 20 seconds, then release back to the starting position. Next, slowly flex your hands downwards towards the floor until you feel a stretch. Repeat this stretch at least five times in both directions. Then switch hands and repeat with the other hand.</span></p>

<h2 dir="ltr">8. Praying Position Stretches</h2>

<p dir="ltr"><span id="docs-internal-guid-92fd61ba-7fff-6cbe-776c-4c3d4f6da315">Start by standing up and placing your palms together in a praying position. Let your elbows touch each other. Your hands should be in front of your face and make sure your arms are touching each other from the elbows to the fingertips.</span></p>

<p dir="ltr"><span id="docs-internal-guid-92fd61ba-7fff-6cbe-776c-4c3d4f6da315">Then hold your palms together and gently spread your elbows apart. Next, lower your hands to your waist and pause when your hands are in front of your stomach or you feel a sufficient stretch.</span></p>

<p dir="ltr"><span id="docs-internal-guid-92fd61ba-7fff-6cbe-776c-4c3d4f6da315">Hold for 30 seconds and then repeat. Then, raise one arm in front of you at shoulder height. Keep your palm facing down and then loosen your wrist so that your fingers dangle downwards. With your free hand, lightly wrap your fingers and pull them closer to your body. Hold this stretch for 30 seconds.</span></p>

<p dir="ltr"><img loading="lazy" alt="Praying Position Stretches" src="https://cdn.autonomous.ai/static/upload/images/common/upload/20201119/8._Praying_Position_Stretchesa44f47609b.jpg" style="width: 1920px; height: 1080px;" /></p>

<h2 dir="ltr">Final Thoughts</h2>

<p><span id="docs-internal-guid-92fd61ba-7fff-6cbe-776c-4c3d4f6da315">Taking a few minutes every day to do hand and wrist stretches can ease pain and prevent conditions, such as RSI, carpal tunnel syndrome, or work-related musculoskeletal disorders. Combined with a good&nbsp;</span><a href="https://www.autonomous.ai/ourblog/top-10-ergonomic-keyboards-in-2020" >ergonomic keyboard</a> and mouse, you can significantly reduce the chances of developing typing injuries.</p>

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Karen Kimonye

Hand and wrist exercises are a great way to make sure you stay comfortable at work and stay productive while you type and click on your computer.

Stay Productive with these Hand and Wrist Exercises

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