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Most office jobs require you to sit at a desk for prolonged periods. Staying in the same position for about 7-8 hours leads to poor posture, pain in the neck, back or shoulders and stiffness in muscles. Stretching between work can maintain flexibility in your muscles, correct your posture and help you focus better. In other words, a few minutes of stretches can prevent the negative effects of prolonged sitting on your body. This blog discusses the top 10 physical stretches for the office that you can incorporate into your daily routine and improve your flexibility.
Remember:
Everyone is unique and so are their stretching needs. You should talk to an expert physical therapist to know which stretches are right for you.
Musculoskeletal problems like back pain, neck pain, shoulder aches or poor posture are common among desk job workers. Stretching can improve posture, reduce pain and relieve muscle tension, thereby preventing discomfort and long-term issues. Make it a habit to stretch for 5-10 minutes for every hour you work in front of a computer. Do the stretches every day and you will find a difference in your health.
Also Read: Combining Physiotherapy with Other Treatments
What are the benefits?
The primary goal of shoulder shrugs is to reduce the stiffness and tension in your shoulders and neck. It also builds the muscles in your neck and shoulders.
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What are the benefits?
Considered one of the simplest physical therapy stretches for office workers, shoulder rolls ease stiffness in the upper back and shoulders.
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What are the benefits?
This simple neck stretch maintains flexibility in the neck muscles while relieving tension in the neck and shoulders.
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What are the benefits?
This stretching exercise works on the thoracic spine. It relieves tension in the upper back and shoulders while improving your posture.
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The exercise gently stretches the lumbar spine and its surrounding muscles, thereby relieving lower back tension.
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Head glides correct the forward head posture and reduce neck strain. It also reduces the likelihood of developing chronic muscle pain.
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Spinal twist releases the tension in the back and improves spinal mobility. It helps prevent back pain and stiffness.
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It prevents strain injuries on your wrist due to repetitive movements.
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This relieves tightness and tension in your calf muscles and enhances blood circulation in the area.
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What are the benefits?
It works on the sides of your torso and spine maintaining flexibility in these areas.
Also Read: How Does Physiotherapy Help Prevent Future Injuries?
Whether you are in your 20s or late 30s, it is crucial to stay active which often becomes a challenge amidst ha ectic office schedule. While you cannot change your work environment, there are stretches you can try at work to keep yourself fit under any circumstances.
Here are some simple tips from expert physiotherapists for desk job workers:
Stretches and exercises keep your muscles and joints flexible and mobile no matter how many hours you work in the same position. A physiotherapist can recommend the best exercises and guide you through the right technique of performing the exercises. If you work in Brampton and need relief from pain or stiffness, Physiotherapy First can help.
Also Read: How to Make the Best Use of Physiotherapy Sessions?
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