Working in the office and in front of the computer can cause various musculoskeletal problems especially in the neck, shoulders, and back. Because of these, office work may be detrimental for the health of the workers. Office work may also be one of the least active occupations that may contribute to sedentary lifestyle. In this regard, engaging in exercise may be a good option while at work. Stretches can be done at interval of every one hour to prevent musculoskeletal problems. Various stretches that you can do at your work desk may include:
Neck stretch is good for those who do computer works because prolonged computer work may cause stiffen in the neck. Neck stretches help in increasing the flexibility and strength of the neck muscles, thereby preventing cervical injuries.
Procedure: Sit up straight on your chair with proper support on the back. Maintain the head in a neutral position while holding the side of the chair with your left hand. Slowly drop your ears towards your right shoulders without lifting your shoulders. Maintain the position for ten seconds. Feel the stretch on the left side of the neck and on the left shoulders as you hold the side of the chair with your left hand. Do the steps on the opposite side. A variation of the neck stretch is to hold your left ear with your right hand and gently pull the head towards the right shoulders. This way creates a deeper stretch.
Shoulder stretches help in reliving tension on the back and the shoulders by stretching the trapezius muscle.
Procedure: Sit up straight with proper back support. Raise the shoulder in order to meet the ears without lowering the head. Release the tension and maintain a neutral position. Do these steps for three times.
These type of stretch helps relieve tension on the side of the body and the arms up to the wrist.
Procedure: Stand straight with the feet in line with the sides of the hips. Stretch the arms over the head with the palms facing each other.
This type of exercise strengthens the chest and releases the muscle tightness on the back. This exercise also helps relieve and prevent kyphosis or hunchback.
Procedure: Sit in chair with the back adequately supported. Place the arms on the back with the finger interlaced. Lean forward and rest the interlaced fingers at the back of the chair. Release the arms and repeat the steps for three times.
This is especially helpful for people engaging in repetitive movements of the wrist such as typing or writing.
Procedure: Extend the arm in front of you with the palm facing front. Pull the fingers towards you using the other hand. Maintain the position for 30 seconds and repeat on the other hand.
Forearm and wrist stretch
This is helpful for people who have stressed and tensed forearm.
Procedure: Bend the elbows in front (parallel to the floor) with the hands pressed together. Press the hands together and bend the wrist to the left and right holding the position for 10 seconds.
This exercise strengthens the quadriceps muscles and improves circulation on the lower legs.
Procedure: Sit on the chair and extend the legs in front at the level of the hips. Feel the stretch on the legs. Hold the position for 2 seconds and repeat on the other leg.
Stretches can be performed during break hours or when you are done with your work. These help prevent injuries on the muscles and spine that may cause serious musculoskeletal injuries.
For an in-person demonstration of these and many other exercises and techniques you can use at home, come by the office and Dr. Mohr, your local Tampa chiropractor, will be glad to show you the tips and tricks to keep you feeling better for longer.