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) Neck Stretches

• Tilt your head to one side and hold.
• You can also use your arm to hold your head in the tilted position.
• Then, tilt your head to the other side and hold.
• Next, tilt your head forward into your chin and hold.
• Lastly, tilt your head backwards, having your eyes observe the ceiling, and hold.

2) Neck Rolls

• Instead of stretching toward each side like in the previous stretch, roll through the motions.
• Start with leaning your head forward and then rotate in a rolling motion in circles, going from forward to left to the back
  to the right and back around again.
• Perform a few times in each direction, and be slow on the motion.

3) Chest Stretch

• Clasp hands together behind your back, either behind your head or behind your back.
• Push and pull the clasp hands up and backwards, stretching your chest with a gentle arch, raising your chin in the process.
• Hold for 5-10 seconds and release.

4) Upper Back Stretch

• Stand up straight.
• Begin to slow roll your upper body down, letting the head and arms fall naturally as your upper back curls.
• Feel the stretch in your back at the gentle arch, and hold for 5-10 seconds.

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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