Get up out of your seat
A large amount of occupations these days require us to sit for 40 hours a week at a desk. Let alone the sitting we do in our day to day lives- driving, eating, watching tv and so on. My patients commonly hear me harp on about the importance of getting up frequently and moving our bodies. I always recommend getting up out of your seat every 20mins, rolling your shoulders and resetting your posture once you sit back down again. Then once an hour (max) walking to the staff room or toilet to get the blood pumping.
Here are some simple stretches that can and should be done in the office:
1- Neck stretch
This stretch can be done sitting or standing. Tip your head to one side, with your ear down towards your shoulder. Use your hand to gently guide your head in this direction. You can use the opposite hand to hold onto your chair for extra resistance. To vary this stretch you can tilt your head slightly forwards or backwards to target different parts of the neck muscles.
2- Front of chest stretch
Again this stretch can be done sitting or standing. Place both arms behind your back, interlace your fingers and gently pull your shoulders backwards. This stretch should be felt across the front of your chest
3- Wrist stretch
Place your hands in a prayer position in front of your chest and gently push your hands together and down towards the ground.
4- Forearm stretch
With your arm straight out in front of you, bend your wrist up towards the ceiling, then use the opposite hand to pull the fingers towards you. To target different muscles turn the hand down so the finger tips point towards the floor. Using the opposite hand on the back of the hand & fingers, pull the fingers towards yourself.
5- Back stretch
Sitting in your chair, holding on to the back of your seat if required, twist to one side and hold. Repeat on the other side.
Remember all stretches should feel like a nice gentle stretch vs pushing too hard or far creating pain. Always consult a health professional if you are worried.
If suffering from aches and pains and the above stretches are not quite enough book in an appointment today!