If you are like one of the millions of Americans, you spend a lot of your day sitting down, stationary at your desk. While we know the benefits of moving and regular exercise, sometimes our day dictates that we can not be as active as we’d perhaps like. However, there are ways you can be kind to your body, while still performing the required tasks that your job demands. If you have a job that has you behind a desk eight hours a day, we encourage you to try to implement some of these stretches into your day to help keep your body loose, prevent aches and pains and help to keep your posture perfect.
Office Chair Back Stretch: While sitting, reach your arms around the back of your chair and clasp them together. Once you have a hold, slightly arch your back and press your chest forward. Hold for 30 seconds and repeat three to five times. This will help to stretch out your back and open up your chest, especially helpful if you have been sitting hunched over your keyboard for extended periods of time.
Hamstring Chair Stretch: While seated, stretch your legs out in front of you. Grasp the underneath of the seat of your chair and stretch forward towards your knees, keeping your back straight. Hold for 30 seconds and repeat three to five times. When you spend so much of your day with your legs tucked up under your chair, or crossed beneath your desk, this stretch allows you to lengthen the muscles in your legs and get the blood flowing through them again.
Seated Back Stretch: Cross one leg over the other and twist your body in the direction of the leg that is on top. For example, if your right leg is crossed on top, twist your body to the right. Use the arm of your chair to help you push yourself into a deeper twist. Hold the pose for 30 seconds and repeat three times for each side. This will help to alleviate lower back pain and make sitting for long periods of time less uncomfortable.
When you hit that wall mid-afternoon and find that you need a little pick-me-up to keep you going, don’t reach for that coffee and instead rely on your stretches! Much in the same way physical exercise will energize you, stretching has the same effect. The benefits to your body, energy levels and therefore productivity make adding some simple stretches at your desk to your day a no-brainer!
We are passionate about your health, wellness, and physical ability! Whether you are a high-performance athlete, coming back from a surgery, or just want to improve your mobility, we have the knowledge and expertise to help you achieve your goals! Visit our Facebook page at www.facebook.com/millerphysicaltherapydelraybeach or give us a call at 561.278.6055 to see how we can support you!