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.
Neck
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.
Shoulders
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
Wrists
Prayer stretch: Place the palms of your hands together, elbows apart. Hold for 10 seconds
Back
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.
Hips
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.
I hope you have received value from this blog post! If yes, please like and share!!