Stretching while at your desk – Gives You a Boost

Stretching while at your desk – Gives You a Boost

Better Fitness Daily

Tightness in the shoulder, neck, and back often leads to fatigue, injury, soreness, and lack of mobility. Sitting in front of a desk every day can wreak havoc on your body, especially since most of us don’t have the best posture.  Hunchback of Notre Dame had an office job for years and see where it got him. Add a  nasty slump and it can all cause cause back pain, headaches, tension and tightness in your back, neck and shoulders. The following stretches target the muscles of the back, neck and shoulders as well as the hips and glutes. Taking time to do some of these stretches throughout the day can help increase flexibility and reduce tension and stress. It’s a casualty of the modern desk job. You can combat this to increase alertness and circulation as well as improving your posture with these simple stretches.

Every 2 hours, try to the following series of postural correction moves and rejuvenating stretches that will make tight muscles feel great and improve your oxygen efficiency.
Chest – - Sit in a chair with your arms at your sides and your feet flat on the floor. Gently raise your chest toward the ceiling, but don’t look up. Keep your chin level with the floor. Hold this position for 10 seconds, then relax, and repeat 5 to 10 times.

Scapular – Get into the position for the chest elevation stretch while sitting, but this time place your hands on your hips. Squeeze your shoulder blades together, feeling the stretch in your chest. Hold for 10 seconds, then relax, and repeat the sequence 5 to 10 times.

Upper Back and Neck – To strengthen the rhomboids, try this version of the scapular retraction. Stand upright. Clasp your hands behind your head. Flex your elbows back while pinching your shoulder blades together. Hold for 10 seconds, then relax, and repeat 5 to 10 times.

Rhomboid – Stand upright. Clasp your hands behind you at the small of your back. Pinch your shoulder blades together. Hold for 10 seconds, then relax, and repeat 5 to 10 times.
Corner Chest Stretch - Stand facing the corner of a room. Raise your hands to shoulder height, and place your forearms, elbows, and hands against each wall. Lean inward to stretch your chest muscles. Hold for 15 seconds (or until you feel loose).

Tip: By raising or lowering the position of your arms, you can alter the stretch to focus on different parts of the pectorals.

Neck: To stretch your neck, flex your head forward/backward, side to side and look right and left. This can be done almost anytime to lessen tension and strain. Never roll your head around your neck. This could cause damage to the joints of the neck.

From the chest elevation position while seated, dip your head forward slightly as if you were nodding “yes.” Feel the stretch in the neck at the base of the head. Pause for 10 seconds, then relax and repeat 5 to 10 times.

Shoulders Roll: Roll your shoulders forward around 10 times, then backward. This helps release the tension off your shoulders.

Shoulder Stretch: Standing or sitting for long periods of time can take a toll on your muscles. To prevent or reduce stiffness and pain, try simple office stretches throughout the day. Start by stretching the back of your shoulder:

  • Place one hand under your elbow.
  • Lift your elbow and stretch it across your chest. Don’t rotate your body as you stretch.
  • Hold the stretch for 15 to 30 seconds. You’ll feel tension in the back of your shoulder.
  • Relax and slowly return to the starting position.
  • Repeat the stretch with the other arm.

Arms and Shoulders: A good stretch for your arms and shoulders is to brace your hands on the edge your desk, each about a shoulder width away from your body. Twist your hands in so they point toward your body and lean forward, hunching your shoulders. Take this a step further and push your shoulders and elbows closer to the desk.

Upper Arm Stretch: To stretch the back of your upper arm and shoulder:

  • Lift one arm and bend it behind your head.
  • Place your other hand on the bent elbow to help stretch your upper arm and shoulder.
  • Hold the stretch for 15 to 30 seconds.
  • Relax and slowly return to the starting position.
  • Repeat the stretch with the other arm.

Wrists: Roll your wrists regularly, around every hour or so. Roll the wrists 10 times clockwise, then 10 times counterclockwise. This will help prevent Carpal Tunnel Syndrome if you spend a lot of time typing.

Ankles: Roll your ankles regularly. As with your wrists, roll the ankles in a clockwise motion 3 times, then counterclockwise. This helps improve blood circulation, and prevents that tingling feeling you can get when blood circulation is cut off, also known as “Pins and Needles”.

Abdomen: Contract your abdominal and gluteal muscles, hold them there for a few seconds, then release. Repeat this for every few minutes all day long while you are working at your desk.

Calves: Stretch your calves. While sitting, lift up your legs on the balls of your feet and set them down. Repeat until your legs are comfortably tired. Repeat after about 10 minutes later, and continue doing this routine for about an hour or so. This will exercise your calves, and will help prevent blood clots from developing in your legs. Blood clots are very common among middle-aged computer users.

 

 

Sorry, comments are closed for this post.