{"id":20731,"date":"2020-04-03T15:37:41","date_gmt":"2020-04-03T15:37:41","guid":{"rendered":"https:\/\/www.ten.co.uk\/?p=20731"},"modified":"2023-08-30T15:00:20","modified_gmt":"2023-08-30T15:00:20","slug":"stretches-to-do-at-your-desk","status":"publish","type":"post","link":"https:\/\/www.ten.co.uk\/stretches-to-do-at-your-desk","title":{"rendered":"Stretches to do at your desk"},"content":{"rendered":"<p>[vc_row][vc_column][vc_column_text]One of the main causes of back and neck pain is the desk \u2013 or rather, how you sit at it and for how long.<\/p>\n<p>When we sit for any period of time, we switch off our core and legs \u2013 the two main areas that keep or weight correctly supported and our postures aligned. To ease any tension and help reset your posture, Ten\u2019s expert team have devised some simple stretches for you to do at your desk.[\/vc_column_text][vc_separator color=&#8221;#dee1e2&#8243; up=&#8221;30&#8243; down=&#8221;40&#8243;][\/vc_column][\/vc_row][vc_row css=&#8221;.vc_custom_1520431302737{margin-bottom: 40px !important;}&#8221;][vc_column width=&#8221;2\/3&#8243;][vc_single_image image=&#8221;20734&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221; css=&#8221;.vc_custom_1585915111663{margin-bottom: 20px !important;}&#8221;][\/vc_column][vc_column width=&#8221;1\/3&#8243;][vc_column_text]<\/p>\n<h3>Shoulder Rolls<\/h3>\n<ul>\n<li>Slowly roll the shoulders up, around and down in a circular fashion<\/li>\n<li>10 x clockwise<\/li>\n<li>Repeat 10 x anti-clockwise<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_separator color=&#8221;#dee1e2&#8243; up=&#8221;0&#8243; down=&#8221;50&#8243;][\/vc_column][\/vc_row][vc_row css=&#8221;.vc_custom_1520431323687{margin-bottom: 40px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;20735&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221; css=&#8221;.vc_custom_1585915130540{margin-bottom: 20px !important;}&#8221;][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<\/p>\n<h3>Spinal Rotation<\/h3>\n<ul>\n<li>Place the palm of one hand on the outside of the opposite thigh<\/li>\n<li>Twist your body towards your hand on your thigh<\/li>\n<li>Push your hand into your thigh to enhance the stretch<\/li>\n<li>Hold for 20 secs and repeat 3 x in each direction<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_separator color=&#8221;#dee1e2&#8243; up=&#8221;0&#8243; down=&#8221;50&#8243;][\/vc_column][\/vc_row][vc_row css=&#8221;.vc_custom_1520431323687{margin-bottom: 40px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;20736&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221; css=&#8221;.vc_custom_1585915150618{margin-bottom: 20px !important;}&#8221;][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<\/p>\n<h3>Pec Stretch<\/h3>\n<ul>\n<li>Interlace your fingers behind your back<\/li>\n<li>Squeeze the shoulder blades together<\/li>\n<li>Lift your hands to enhance your stretch<\/li>\n<li>Hold for 20 secs and repeat 3 times<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_separator color=&#8221;#dee1e2&#8243; up=&#8221;0&#8243; down=&#8221;50&#8243;][\/vc_column][\/vc_row][vc_row css=&#8221;.vc_custom_1520431323687{margin-bottom: 40px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;20737&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221; css=&#8221;.vc_custom_1585915191064{margin-bottom: 20px !important;}&#8221;][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<\/p>\n<h3>Pelvic Tilts<\/h3>\n<ul>\n<li>Tilt your pelvis forward to arch the back<\/li>\n<li>Roll your pelvis backwards to round the back<\/li>\n<li>Repeat 20 times<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>To ease any tension and help reset your posture, Ten\u2019s expert team have devised some simple stretches for you to do at your desk.<\/p>\n","protected":false},"author":1,"featured_media":20740,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[12,97,118],"tags":[65,58,49],"class_list":["post-20731","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-fitness","category-workouts-exercises","tag-fitness","tag-injury-prevention","tag-massage"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Stretches to do at your desk<\/title>\n<meta name=\"description\" content=\"To ease any tension and help reset your posture, Ten\u2019s expert team have devised some simple stretches for you to do at your desk.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ten.co.uk\/stretches-to-do-at-your-desk\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stretches to do at your desk\" \/>\n<meta property=\"og:description\" content=\"To ease any tension and help reset your posture, Ten\u2019s expert team have devised some simple stretches for you to do at your desk.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.ten.co.uk\/stretches-to-do-at-your-desk\" \/>\n<meta property=\"og:site_name\" content=\"Ten Health &amp; 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