Many of us spend most of our day sitting in front of a computer or lounging in front of the TV. Sitting in front of a computer every day can take a toll on our bodies, especially as most of us don’t have the ideal ergonomic setup. This lack of variation, coupled with slouched shoulders and an uncomfortable chair, can lead to headaches, back pain, and tension in the neck and shoulders. The following five flexibility exercises are designed to be done at your desk, with an emphasis on the neck, back, shoulders, hips, and glutes.
1. Wrist Flexor Stretch
While seated, extend your right arm forward at shoulder height. Keeping the elbow straight, grasp the right hand with the left and slowly bend the wrist backward until you feel a stretch in the underside of the forearm. Hold for 10 to 15 seconds. Then bend the wrist downward until you feel a stretch in the upper arm and hold for 10 to 15 seconds. Switch arms and repeat.
2. Chest Stretch
Sit on the edge of your chair with your feet hip-width apart. Reach your hands back to grip the back of your chair with palms facing you. Draw your navel toward the spine with a straight back and press the chest forward. Hold this stretch for 30 seconds or a time that feels comfortable.
3. Shoulder Stretch
Place your hands on your thighs while sitting up straight. Move the shoulder forward and then upward to the ears, and then bring them back and down. The shoulder blades should be squeezed as you move the shoulders in a clockwise direction. Repeat several times and then reverse directions.
4. Neck Rotations
Sit upright with hands resting on thighs. Tilt the head backward and look at the ceiling, rotating the head clockwise. Move the head all the way around until you’ve completed a full rotation. Be sure to drop the chin to the chest at the midpoint. Repeat the same steps counterclockwise.
5. Low Back Rotation Stretch
Sit in a chair with feet flat on the floor, twisting the upper body so that the shoulders rotate to one side. Use the chair as support, holding onto it to get a deep muscle stretch. Go as far as you feel comfortable. Hold the position for 30 seconds and then return to the starting position. Repeat on the other side.
Take NOTTS Extra Strength for general aches and NOTTS Muscle Aches and Pain for muscle or back pain.
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