OUr 5 FAVORITE DESK STRETCHES
You know the saying: sitting is the new smoking.
While research is mixed on how bad sitting is for your body, it is clear that it is not good for you. For individuals who work primarily at their desks, it may seem like this means you are doomed to chronic tension in your shoulders and hips. This is not the case. There are several things you can do to limit stiffness from prolonged seated posture during your workday -- and none of these have to take huge chunks of time out of your day.
1. Incorporate movement snacks
Movement snacks are planned exercise lasting 30 seconds to 5 minutes which serve as a break to get blood circulating and your muscles moving.
A movement snack can be anything from walking to a bathroom that is a little further from your desk or a specific routine you complete next to your desk. The goal is to complete several movement snacks throughout the day to counteract static seated postures and limit muscle stiffness at the end of the day. As an added bonus, movements snacks boost mental energy as well and can revitalize you for the next chunk of your workday.
2. Consider a standing desk
A sit-to-stand desk allows you to alternate periods of sitting and standing, which changes your posture and muscular demands to prevent fatigue
Initially, standing desks were viewed as a replacement for seated desks. Research has found that it is not necessarily sitting which is bad for your health but any prolonged static posture -- including standing. In fact, prolonged standing can impact your circulation and cause blood to pull in the legs. When using a standing desk, it is best to alternate sitting and standing as ways to vary your posture every 1-3 hours. This transition can also be a good reminder to go for a movement snack!
3. Stretch it out
Stretching involves picking a series of muscle lengthening movements to decreases muscle tension and improve posture.
When sitting, the hip flexors and chest can get tight, leading to rounded posture which increases strain on the top and backs of the shoulders and the back of the hips. Even standing, the calves, quads and back can get stiff from supporting your body. For your stretch break, choose stretches that target the entire body, from neck to the calves. Even 3-5 stretches can be enough to boost productivity and mental clarity, and reduce muscle stiffness.
Here are some of our favorites that you can perform right at your desk:
Upper trap stretch
You should feel this stretch in the top of the shoulder into the neck
1. Reach one arm behind your back
2. Grab that forearm with your opposite hand and pull
3. Tilt your head towards the opposite side
4. Hold for 30 seconds and repeat on the opposite side
Forearm stretch
You should feel this stretch in the palmar side of the forearm
1. Reach one arm palm up in front of you at shoulder height
2. Pull your palm down towards the floor until you feel a stretch in the wrist or forearm
3. Hold for 30 seconds and repeat on the opposite side
Trunk rotation stretch
You should feel this in the side and low back
1. Sit with your feet flat on the floor
2. Reach one hand to the knee and and the other arm behind you
3. As you exhale, relax deeper into the stretch for 3-5 breaths
4. Repeat on the opposite side
Figure four stretch
You should feel this in the outside of the hip
1. Sit with your feet flat on the floor
2. Cross on ankle over the opposite knee
3. Lean forward until you feel a stretch
4. Hold for 30 seconds and repeat on the opposite side
Hamstring stretch
You should feel this in the back of the thigh
1. Sit with your feet flat on the floor on the edge of your chair
2. Straighten one leg in front of you
3. Hinge forward with a flat back until you feel a stretch
4. Hold for 30 seconds and repeat on the opposite side
4. Invest in soft tissue therapy
Cupping, instrument-assisted soft tissue, dry needling and massage are all soft tissue therapies that focus on manual muscle work to decrease tension and pain
Repetitive postures produce patterns of muscle tension in our muscles. Over time, this tension can build into trigger points which are intended to decrease the energy cost of moving to our body, but in actuality can cause stubborn muscle aches that are challenging to release. Soft tissue techniques manually work stiff tissue and trigger points, bringing blood flow into the area and altering nervous system input to decrease pain and muscle stiffness. Especially when combined with exercise, soft tissue can be a great complement to keep your body healthy.
How FIXXED can help
Struggling with soreness at the end of your work day? Movement snacks, including stretches, can be a great way to care for your body. If you are looking for the next level of care, our monthly cup and stretch membership is a great option for individuals looking to keep themselves moving well for years to come. Our skilled clinicians work with you to target muscle stiffness and posture with a combined approach that integrates cupping, dynamic movement and stretching to eliminate your soreness at the end of the work week.
Interested in learning more about how cupping can help you?
