If you work a desk job, you’re familiar with the aching back pain,
stiff shoulders, and all-around discomfort that hits after you’ve
been sitting for an extended period of time.
Not only is it painful, but research shows that sitting for hours at a
time can be harmful to your body and even increase your risk for a number
of health concerns, including
cardiovascular disease and obesity.
As a
physical therapist, I’ve come up with easy ways to keep limber and strong while still
allowing you to take care of business. These stretches can be incorporated
into your workday – and it might even inspire your coworkers to
get moving as well!
Neck. Stretching the neck targets the trapezius and levator scapulae muscles.
These muscles can tighten up with poor sitting posture at the computer
for extended periods of time and can lead to shoulder pathology. Keep
your nose parallel to the ground, and shoulders relaxed. Bring your right
ear towards the right shoulder. Repeat on the opposite side. Next, make
your neck tall and tuck the chin as you look into your armpit. Repeat
on the opposite side.
Lower back. A seated forward bend helps to loosen up the lower back muscles, simply
bend forward and touch the toes. You can lean torward one foot to get
more stretch one side.
Hamstring. Tight hamstrings can lead to excessive strain on the lower back during
lifting activities. While seated, keep the ribcage centered over the pelvis
and hinge forward at the hips so that your spine stays straight. You should
feel a strong but comfortable stretch in the back of the thigh. Keep the
foot flat on the floor.
Shoulders. With prolonged positioning as with sitting, tension can creep into shoulder
muscles. Increased stiffness in the latissimus dorsi can alter shoulder
mechanics and contribute to postural changes that contribute to neck pain.
From a seated position, hinge at the hips and place hands on the desk.
Push your chair back until you feel a strong but comfortable stretch along
the sides of the trunk. You may also feel a good stretch along the spine.
Legs. A seated leg press is a great way to wake up the core muscles. As you
exhale, lift your heels and press into your thighs with your hands. This
will help engage the deep muscles of the abdomen and
pelvic floor. The shoulders should stay relaxed and remember to breathe.
All stretches should be held for two sets of 20 to 60 seconds and repeated
daily. These simple exercises can help minimize the effects of prolonged
sitting, but nothing works better than getting up for a quick walk every hour.
Schedule your health to be a part of your workday, and you’ll notice
an increase in your mood, decrease in stress, and overall, you’ll
feel better.
Heather LaPaglia is a physical therapist,
Hoag Memorial Hospital Presbyterian, Newport Beach, CA.
To view the original KevinMD article, please click
here.