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!
- 4-Minute Neck and Shoulders Stretch at Your Desk | Yoga | Gaiam ... ›
- 12 Stretches to Improve Back Pain at Your Desk ›
- 11 Easy Stretches To Do At Your Desk | Fitspot Wellness Provider ›
- 6 Stretches You Can Do At Your Desk ›
- Stretching Exercises at Your Desk: 12 Simple Tips ›
- 9 Office Stretches You Can Do at Your Desk | Openfit ›
- The Ultimate 'Deskercise' Routine: Stretches for the Office ›
- Desk stretches to ease aches and pains ›
- 17 Desk Stretches to Try at Work -The Muse ›
The JISULIFE Handheld Fan has guaranteed my personal cooling experience, and I can’t help but stan this fan.
Amazon
The device boasts an impressive amount of endurance, delivering a remarkable 46 hours of battery life at speed one, 35 hours at speed two, and 13 hours at speed three, and might I add that’s all on a mere 3-4 hours of full charging. It provides micro wind power that’s sure to make this fan your ultimate BFF in the battle against heat.
Not only is this fan adorable in its design, but it’s also compact enough to fit in your clutches and pocketbooks that meet bag size restrictions at concerts or for when you want to drop it in your bag or pocket while making moves this summer.
It’s whisper-quiet, and as if its design wasn't already impressive, it comes with a built-in flashlight, that activates with a simple long press of the power button when the fan is stationary. I wasn’t kidding when I said it truly has it all.
I’ve personally found my JISULIFE Handheld Fan to have the extra perk of being a conversation starter when I’m out running errands through the city or keeping the sweat at bay while at a summer night function.
I recently attended a party that attracted a noticeably large crowd and an even more notable layer of heat in the midst of all the dancing. Being quick on my feet, I remembered that I had packed my handheld fan along with me and pulled it out to come to my rescue. When my little pink propellers started twirling in the dim club, I soon began to get requests from suitors looking to bask in my personal cooling experience.
I obliged some for a moment and politely declined the request to share with others, but in both cases, it was fun to see my little cooling BFF work overtime as my ventilation system and party trick for the night.
Now, I’m not forcing you to open your purse and add another item to your Amazon wishlist, but if by chance you had the time and coin to spare, I can assure you it would be $15 well spent. So if you’re looking to upgrade your self-comfort and keep that good air flowing while you’re out and about, I highly recommend grabbing this fan for the rest of this summer and the next.
Let’s make things inbox official! Sign up for the xoNecole newsletter for daily love, wellness, career, and exclusive content delivered straight to your inbox.
Featured image by Tempura/Getty Images
