These controlled joint rotations (CARs) are essentially collars that point toward your neck and upper back. “You’re trying to create contact between each layer of your neck, the vertebrae and the neck, to really open up and create pressure within the spine,” Chan said. Do this slowly three to five times in each direction.
Floss for the median nerve
“It’s an exercise we use to engage our nerves,” Chen explained. “The median nerve is a structure that runs through the carpal tunnel. You’ve probably heard of carpal tunnel syndrome. This is a common injury when working at a desk or at a keyboard.” Nerves are elastic structures, and this action causes them to move and stretch. To add to the challenge, bend your hands in the opposite direction, creating tension in both your neck and wrists.
Extension of the spine
It’s time to focus on your back. “It’s a good exercise to open up the chest again and stretch the front fibers of the chest,” Chen said. She points out that you’re creating a nice backbend to reverse the forward posture you’ve been doing at your desk. Take a deep breath.
Hamstring stretch
This is a good stretch, at the back of your hamstrings and at the back of your thighs, to open up the muscles in the back chain. If you want to strengthen this stretch and add a bit of rotation, Chen suggests rotating your foot inward and outward to keep the sciatic nerve in a healthy tension.
Finished. “If you can’t leave the office, these are five exercises you can do to really feel healthy, stress-free, and flexible,” Chen said.