Office workers tend to be stacked indoors all day and rarely get the chance to exercise. This is the reason that office workers suffer from joint stiffness more than any worker. Stretching exercises are good ways to work out those stiff joints and prevent postural as well as spinal problems in the future. If you are an office worker, there are certain stretches that you can employ before, during, and after your work that your Wesley Chapel chiropractor will be proud of.
Stretches before Work
Even before you start your work for the day, it is essential to employ these stretches to allow your body to get ready with the tough job of sitting all day long. While sitting is a good way to relax, office workers tend to sit longer, which can have detrimental effects to the body in many ways. So before you even start sitting on that office chair, do these stretches while walking your way to work:
- Upper arm stretch
Your arms work more than your feet when you are an office worker. Stretch your upper arms to prevent weakness and aches. While walking, lift one arm and bend over the head. Using the other arm, pull the bent arm down to produce a stretch. Hold the stretch for 20 seconds and repeat on the other arm.
- Neck stretch
Aside from the arms, the neck muscles also need a constant stretch because they become tight as you go through your daily job as an office worker. To perform the neck stretch, you may be standing or sitting. Tilt your head to one side wherein your ear touches your shoulder. Make sure you don’t over strain just to do this. Tilt only as much as you can. Maintain the stretch for at least 20 seconds and release. Repeat on the other side.
- Shoulder stretch
When you work in front of the computer for longer periods, your shoulder girdle may also be affected leading to shoulder pains. To perform this stretch, place one arm across your chest without bending the elbows. Use your other arm to grasp the extended arm on the elbow area. Perform a gentle pull on the extended arm using the opposite arm. Maintain the stretch for 20 seconds and release. Repeat on the other side.
Stretches during Work
While working, you can also perform the above stretches plus other stretches to ensure that you get your body off your work after some time. The following are the other stretches that you can do:
- Lower back stretch
Once you sit for prolonged periods, your back becomes strained. To stretch your spine, sit on an armless chair or a stool. Cross your left leg over the right leg. Rest your right elbow on your left knee and twist your body to the left. Repeat the stretch on the opposite side.
- Neck flexion
If you gaze at your monitor too much, the muscles at the back of your neck become stiff. Flex your neck so your chin is towards your chest. Use your hands to push the back of your head for a further stretch. Hold for 20 seconds and repeat for 5 times.
Stretches after Work
Once you are done with your work or once you get home, you still need to do some stretching to ensure that you don’t get a stiff body after a day’s work. Employ all the stretches discussed above to return your muscles and joints to their resting state.
Stretching exercises are very essential especially for people who tend to develop various musculoskeletal conditions as a result of working in front of their desks or computers for longer hours.