In our current day and age, it is of vital importance to take breaks from frequent seated positions to stretch and move our bodies. Many of us either work from home or at an office desk, contributing to increased vulnerability to our spine overtime. This can lead to musculoskeletal disorders as well as obesity, high blood pressure, and many chronic conditions (5).
When you have a break at work, try a few of these stretches below in order to reduce stress on your joints, prevent injury and stiffness, increase flexibility, and even develop strength overtime!
1) Wrist and Finger Stretch
- Stand facing your desk.
- Put your hands flat on the desk, palms down, but turn your wrists backwards so that your fingers face your body (5).
- Hold for 5-10 seconds then release.
2) Shoulder Rolls
- While standing, roll your shoulders up toward your ears, forward, and in a circle with small movements, and then in wider circles.
- Repeat going backwards.
3) Shoulder Stretch
- Clasp your hands together and roll them up and above your head, straightened out, with palms facing the ceiling (5).
4) Triceps Stretch
- Raise one of your arms up above your head and then bend at the elbow back down to reach and touch your opposite shoulder blade.
- You may not be able to reach it exactly, and that is okay!
- With your free hand, push the elbow down toward the shoulder blade.
- Hold for 5-10 seconds and repeat on the other side.
If this seems overwhelming or you are simply ready for a life changing wellness program including STRESS MANAGEMENT, FITNESS, MASSAGE, STRETCHING and NUTRITION created by our professionals simply drop us a message on our contact us page, so we can be your personal coach and create an amazing plan that fits your body goals. (hidfittherapy.com/contact)
By Ashley Gresko
Blog Editing Consultant for Health Industry Designs
References
1) https://www.spineuniverse.com/wellness/ergonomics/workstation-ergonomics-take-break 1) https://www.spineuniverse.com/wellness/ergonomics/workstation-ergonomics-take-break
2) https://www.spineuniverse.com/conditions/back-pain/back-pain-stretching-exercises
3) https://occup-med.biomedcentral.com/articles/10.1186/s12995-018-0220-y
4)https://www.researchgate.net/publication/245821667_The_Effects_of_Exercise_and_Rest_Breaks_on_Musculoskeletal_Discomfort_during_Computer_Tasks_An_Evidence-Based_Perspective
5) https://snacknation.com/blog/office-exercises/
6)https://www.inspiro.org.au/blog/8-super-easy-exercises-to-do-on-your-lunch-break
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