Working from your desk for hours at a time can cause stiffness in your joints, tightness of your muscles and overtime, muscles imbalances which can lead to chronic musculoskeletal pain. Below are 6 exercises to do throughout your workday to combat these problems.
Lateral flexion: Hold this position for 10 seconds. Repeat on other side
Rotation: Turn your head as far as you can to look over your right shoulder, then your left. Hold 10 seconds.
Scapular retraction: Pull both shoulders back (keep them down, don’t allow them to drift up towards your ears). Hold for 5 seconds repeat 10 times
Prayer stretch: Place the palms of your hands together, elbows apart. Hold for 10 seconds
Back extension: Stand up and place your hands on your back; slowly and gently bend backwards. Hold for 10 seconds. This helps to restore the natural lumbar curvature that is compromised when sitting for long periods of time without a lumbar support.
Hip flexor strech: Stand near a stable surface to hold for balance. Place the hip that you want to stretch on a chair behind you. If the chair has wheels push it away from you just enough to get a stretch. If it doesn’t have wheels, move forward onto the standing leg until you feel a stretch in the hip flexors of the leg that is behind you. Hold 10 seconds and repeat on the other side.
Keep this handy book by your desk where you work or in your carry on when you are travelling for tips to keep you flexible and pain free.
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