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) Back Extensions

• On the ground, lie with your stomach against the floor.
• Move onto your elbows, and then your hands, in a gentle curl upward with your upper body.
• Feel a stretch in the lower back as you curl upward and extend the back in an arch.
• Hold, and then return to start.

2) Torso Twists

• Stand up straight.
• Put a hand on the desk or chair at your side.
• Slowly twist your upper body toward the rested hand and hold for 5-10 seconds.
• Repeat on the other side.

3) Torso Side Stretch

• Sit upright in your office chair.
• Without leaning to the side or down, twist your body to one side, hold, and then to the other side, and hold.
• You should simply be rotating your upper body and facing each side direction, rather than bending or leaning downward.

4) Trunk Stretch

• Sit in a chair upright.
• Slowly bring your arms down between your knees and pull your upper body with them.
• Reach underneath your chair with both arms and feel the stretch in your lower back.
• Hold and return to start (6).

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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