Feeling tired or getting a pain in your back from sitting too long at your desk? You definitely need to take a break and do some stretches to recharge both your body and mind.

The “Trans TV Official” YouTube channel has posted a video that shows how to stretch properly. Featuring general practitioners Reisa Broto Asmoro and Boy Abidin, the cohosts of the Trans TV fitness program Dr. OZ Indonesia leads a group of office employees at their workstations.

Reisa starts off with a simple back stretch while seated, raising her arms to about chest height and interlinking her fingers. She then turns her hands so the palms face outward and the raises her arms up and over her head to finally bring her hands to rest at the nape of her neck, all in one smooth, flowing movement.

“You can either sit upright or lean back in the chair. Draw your hands [down] and place them behind the neck. Pull [your hands] right and left. Don’t unlock your fingers. Hold for about 30 seconds and release slowly,” she says, drawing her arms back over her head and down toward her lap.

The next exercise is the “Back Chair Stretch”, which starts with hands interlocked and the palms resting against the rear of the seat back. Reisa then directs everyone in pushing their hands against the seat back and elbows in to lever the shoulders back, holding the position for 30 seconds.

Still focusing on relieving mild back pain, Boy then demonstrates the “Reverse Plank”. As the title suggests, the stretch involves taking a “plank” position, but by propping his arms backward on a table behind him.

The video continues on to “Calpeses” (calf stretches) for the lower leg and “Reverse Lunges” for the upper leg.

“You may repeat each movement three or four times,” Reisa says.

The stretches stimulate blood circulation, ease fatigue and boost energy after a long time sitting still. Sedentary work that primarily involves typing on a computer and making phone calls can wreak havoc on the bones, joints and muscles.

This is backed by “Stretching Exercises at Your Desk: 12 Simple Tips” on WebMD. The article quotes Sharon Hame, associate clinical professor of the orthopedic surgery department at the University of California, Los Angeles (UCLA), as saying: “People who sit at their computers for hours every day — they’re in for serious medical problems.

“We are seeing more things than carpal tunnel — those pains go up the arm to the elbow and shoulder and then translate to the neck and back. It’s a huge problem.”

The article provides a list of simple stretches that can be done at your desk to release tension from head to toe, including shrugging your shoulders while shaking your head, interspersed with some humor.

“You might as well amuse yourself while you do it to relax even further. Ask yourself silly questions: ‘Is your boss an idiot?’ Move your head up and down. ‘Yes, yes, yes’. Side to side: ‘No, no, no’. Shedding tension is as much mental as physical,” the tip advises.

Meanwhile, a study by the Brookings Institute shows that regular exercise at the office help increase employees’ happiness and overall productivity in the workplace.

Fitness in the workplace is a growing concern for the Health Ministry, which is encouraging people to exercise through the Germas healthy life movement as a way to help create a healthy work environment and boost productivity.

Dr. Sardjito Central General Hospital in Yogyakarta recommends dynamic and static stretches for up to 10 seconds every hour or two at the office.

Dynamic stretches involve movement, while static stretches involve holding muscles or joints to relieve rigidness.

While it is advisable for everyone to stretch regularly at their workplace, some companies organize group exercises, such as Gramedia.

The retail bookseller and publishing company holds a one-hour employee fitness session at the start of the workday every Friday. The session usually sees 20 to 50 employees, says organizer Jawir, and aims to help employees stay fit at work as well as to foster communication.

“It offers fun and a sense of unity among the employees. A few of us actually need regular exercise because of health problems,” he says.

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