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VIDEO: Get Up and Move—Stretch It Out
Give your body several stretch breaks throughout your workday to keep it in balance and help prevent fatigue.
When you find yourself stuck at your computer for several hours straight, your body is bound to tighten up a bit.
Rather than hunch over for the entire afternoon without coming up for air, it's best to take several breaks throughtout your work period and stretch your body out.
Every hour or two, stand up and spend five minutes completing the following stretches. If you can, head outside and enjoy some fresh air while you're at it. This week, I went to Hoover Park and enjoyed the sounds of children playing and the wind whistling through the trees while on my stretch break. I was able to return to my computer refreshed and rejuvenated!
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Forearm Stretch: With your arm out straight in front of you, push your palm forward with your fingers pointed upward. Use the opposite hand to pull your fingers back toward your body. Hold for a count of 5-10 seconds. Flip your palms so that your fingers are turned downward and pull back on them again for another 5-10 seconds. Alternate between the two stretches for a few rounds and then switch to the other arm.
Hip Flexor Stretch: Get on your left knee, place the right foot in front you, creating a ninety degree angle with your right leg (knee lined up with hip, ankle lined up under the knee). Lean forward as you leave the left knee on the floor. Hold for a count of 20 seconds before switching to the other side.
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Chest Stretch: To open up the chest after leaning over a computer, find a support surface to lean against, such as a wall's edge, a tree, a wide pole, or a door frame. Stand with one foot in front of the other, place your forearm against the support surface with the fingers pointing upwards. Your elbow should be lined up with your shoulder. Lean forward so that your elbow is behind you to feel the stretch in your pectoralis major, throughout your upper chest. Hold for 20-30 seconds and repeat on the other side.
Stretching is an effective way to reduce muscle fatigue and risk of overuse injury. It only takes a few minutes to get your body back into balance, so make it a priority and enjoy a much deserved stretch break!
