Quantcast
The Desk Warrior’s Guide To Stretching
Wellness

The Desk Warrior’s Guide To Stretching

I spend at least 8 hours a day at my desk, usually more. I'll get sucked into my daily tasks and projects, and next thing I know I've been working for 4 hours straight without any movement.


Within a year of my first office job, the consequences of such little movement started to appear. I began suffering from lower back pain, my body always felt stiff, and my sleep began to suffer as well.

Once I began my fitness journey, I realized that what I did in the gym wasn't enough. I had to stay mindful of my body and my wellness at all times, especially while at work.

If you work in an office environment, chances are you may be suffering from the same side effects caused by sitting for extended periods. If this story resonates with you, here are some stretches you can incorporate into your day-to-day desk warrior lifestyle in order to minimize pain and maximize energy.

Lunge

Courtesy of Charlene Izere/xoNecole

The lunge targets your hip flexors. Tight or weak hip flexors can lead to poor posture and lower back pain, so it's important to give your hips the TLC it deserves so you can slay the day.

How To: Widen your stance in a lunge formation and keep your feet shoulder-width apart. Place your hands on your hips and inhale as you pull your belly button. As you exhale, squeeze your glutes, and push your hips forward. Do this for 10-15 seconds on each leg.

Cross Body Stretch

Courtesy of Charlene Izere/xoNecole

Staring at a screen all day will tighten the muscles around your shoulder and neck, building up tension and potentially causing headaches. Do the cross body stretch to alleviate this tension.

How To: Bring your arm across your chest and use your other arm to stretch it across your body. Keep your elbow below shoulder height. Hold for 30 seconds and repeat with your other arm.

Plank

Courtesy of Charlene Izere/xoNecole

The plank strengthens the core muscles that support you and control your spine and pelvis. While this move is usually nobody's favorite stretch, the plank is an essential tool to strengthen your foundation.

How To: Place your forearms on the ground, keeping your elbows directly beneath shoulders. Your arms should be parallel to your body and shoulder width apart. Keeping your back straight, tighten your core, and hold for 30 seconds.

Incorporate these three simple stretches into your daily routine, and you'll be able to kill it at your job without killing your body in the process!

TRENDING
ALSO ON XONECOLE
Exclusive: KJ Smith Talks Viral Wedding With Skyh Black: ‘We Did What We Wanted To Do’

Whether it was your group chat, social media feed, or your favorite media outlet covering the spectacle, I’m pretty sure you’ve come across the viral Black wedding between actress KJ Smith (Sistas, Raising Kanan) and actor Skyh Black (All the Queen’s Men, Sistas). From their grand entrance to Jay-Z, Kayne West, and Beyoncé’s song “Lift Off” to KJ’s standout dance routine and the endless celebrity appearances, it’s an addictive TikTok scroll you can’t help but delve into.

But what many people would be surprised to know is that the couple’s original wedding plan was nothing like what it grew to be. What started as her simply scrolling through posts to get ideas eventually transformed into what the internet knows now as #TheBlackExperience. In an exclusive conversation with xoNecole, KJ walked us through her planning process, the morning of her wedding, and what she thinks of the online response.

KEEP READINGShow less
Savannah James Gives Us A Look Into Her Luxurious 'Beauty Space'

Savannah James may have become a household name by being married to NBA star LeBron James. However, the mother of three has garnered her own fanbase thanks to her classical beauty and style. If you’re one of her 2.3 million followers on Instagram, then you’ve had a front-row seat to her effortless style and mom life. Now, Savannah is giving us a peek into her bathroom, aka her “beauty space.”

Talking to Allure, the entrepreneur shed light on her beauty and skincare routine. While she enjoys glam, she knows that beauty comes from within and makes sure to instill that in her 8-year-old daughter Zhuri. “Whether you are done up to the gods or at home with a pimple patch and bonnet on, you're beautiful and it's enough,” she said. “You don't have to do any more than that if you don't choose to.”

KEEP READINGShow less
LATEST POSTS