Stretching at Work

Why is stretching at work important? Sitting at a desk or computer; or standing at your work station for extended periods of time can cause tightness in the shoulder, neck, and back often leads to fatigue, injury, soreness, and lack of mobility. It’s the unfortunate result of the modern desk job. Good flexibility allows a muscle to lengthen and the joints to operate through a full range of motion. When muscles are elastic, your posture improves and you breathe deeper. Using more lung capacity sends more oxygen-rich blood to your brain to keep you alert and productive.

At least once per hour, but more frequently if possible. If you are doing data entry, you should take a 5 minute break for every 30 continuous data entry minutes spent on the computer.

Tips for safe stretching:

• Stretch slowly.
• Remember to breathe normally.
• You should feel a gentle stretch in the muscles, sharp pain is a sign of overstretching.
• Hold each stretch for at least 15-20 seconds, or until you feel the muscle relax.
• Repeat each stretch 2- 3 times.
• Avoid bouncing or jerky movements during stretching - be patient and allow the muscles to gently lengthen while you hold the stretch.
• Relax your mind and the rest of your body as much as you can - enjoy the sensation.
• Maintain good posture while stretching - sit up straight, stand tall.

HANDS

Separate and straighten your fingers until a stretch is felt, hold for 10 seconds. Curl your fingers in at the second knuckle and hold for 10 seconds. Repeat 2-3 times.

NECK - TURNS

From a stable, aligned sitting position turn your chin towards your left shoulder to create a stretch on the right side of your neck.Hold for 10 seconds, and stretch each side 2-3 times.

SHOULDERS & FOREARMS

Interlace your fingers, and then straighten your arms out in front of you. Your palms should be facing away from you during this stretch.Hold for 10 seconds, then repeat 2-3 times.CHIN TUCKRaise the head to straighten the neck. Tuck the chin in and upwards creating a double chin. This also results in a forward tilt of the head.Hold the head forward for 10 seconds and repeat several times.

UPPER BACK & SHOULDERS ROLLS

Begin by raising the top of your shoulders towards your ears until you feel tension in your neck and shoulders.Hold for 10 seconds, then lower the shoulders slowly back to resting position. Then roll your shoulders forwards and backwards.Repeat 2-3 times.

Try to take a relaxation break for a moment or two every so often throughout the day. We often get so tied up in our daily schedules that we forget to even take a deep breath, and as a result our muscles tense up.  Deep breathing provides extra oxygen to the blood which relaxes and reenergizes our muscles. It will also help to keep us mentally alert. Try it and see for yourself!

If you are looking for individual stretches designed just for your body, pop in to see either Dr. Darren Kalkan or myself, at .