If no stretching is done to counteract, sitting at a desk for long hours can lead to injury, especially on the back.
The following stretches will help you loosen your muscles when you get home after the workday or during it, taking advantage of a break, an option if possible more advisable, since prevention comes into play.
Knee hug
To perform this stretching exercise it is necessary that we stand up, placing the spine as straight as possible. Next, you have to raise your right knee and embrace it with both hands, making a medium level pressure against the belly.
Hold the position for a few seconds and repeat the operation with your left leg, making sure your spine is straight the entire time. The knee hug is an ideal stretch for the office because it allows you to stand up and relax various muscle groups. It has to last between 30 and 60 seconds in total.
Half abdominal
Before practicing this stretch, make sure you have something soft on hand to put on the floor. Then, sit on the cushion, bring your legs together and stretch them out. Your body should adopt an L shape. From there, and with your hands relaxed on your thighs, begin to lean your torso forward.
If you have a lot of flexibility, you can touch your knees to your forehead as your back rounds out. If not, go down as far as you can and after repeating the exercise for a while, you will notice how you go down more and more.
Hold the position for 30 seconds and slowly return to the starting position. Your lower back should be more relaxed at the end. If you continue to feel discomfort, do one or two more repetitions.