Breaking our routine with 10 minutes of stretching
If you work in an office, chances are that you spend the majority of your day in a sitting position, from being in front of the computer, to sitting in the car or later on decompressing in front of the television. These prolonged sitting postures overtime can cause an increase in muscle tension, stiffness, and fatigue in the neck and upper back as well as in our extremities! To prevent this, why not take a couple of minutes during the day to stretch. Stretching can improve flexibility and range of motion, increase blood flow, prevent muscle stiffness and pain, promote healing and decrease stress. In order to ensure that you are stretching safely, it is always best to consult with a physiotherapist
- Neck:
- Tilt your head toward one shoulder until you feel the stretch on the opposite side.
- Careful not to lift your shoulder.
- Hold approx. 20 secs.
- Repeat on the other side.
- 2-3 times
- Wrist
- Extend your arm out in front of you with your palm facing down
- Bend your wrist pointing fingers towards the floor
- Using the other hand gently add over-pressure by bending the wrist farther until you feel a mild to moderate stretch
- Hold approx. 20 secs.
- Repeat on the other side.
- 2-3 times
- Back
- Hold your hands together above your head
- Breathe in and slowly bend to one side
- Breathe out and return to the starting position
- Hold approx. 20 secs.
- Repeat on the other side.
- 2-3 times
- Legs
- Place your foot on a chair at a 90 degree angle
- Lean into the foot on the chair while keeping the back foot straight
- Hold approx. 20 secs.
- Repeat on the other side.
- 2-3 times
- Bum
- Sit on a chair. Bring one foot up onto your opposite thigh (in a figure 4 position)
- Gently lean forward and feel the stretch in your bum
- Hold approx. 20 secs.
- Repeat on the other side.
- 2-3 times
References: The Importance of Stretching. Oakridge Physiotherapy (2019). Retrieved on November 24, 2019 from http://oakridgephysio.ca/view/lib/the-importance-of-stretching/237
Author
-
We are physiotherapists passionate about movement and rehabilitation, with a clear goal: helping people better understand their pain and return to an active, unrestricted life.
Through our practice and content, we share practical, science-based approaches to prevent injuries, relieve pain, and sustainably improve mobility. We believe that well-informed patients make better decisions and achieve better outcomes.
Richard Bouzaglou, B.Sc. PT
Physiotherapist | Co-Founder
An experienced professional, Richard is the co-founder of the AMS Medical and Rehabilitation Center, where he has played a key role since 2008. With a background in sports medicine and physiotherapy, he has developed strong clinical expertise, particularly working with elite athletes.
His practice is based on a comprehensive approach that integrates advanced manual therapy, functional rehabilitation, and personalized care. Committed to continuous education and mentoring students, he is known for his clinical rigor and his ability to build lasting, trust-based relationships with his patients.
Moshe Vazana
Physiotherapist
With over 15 years of experience, Moshe is recognized for his precise, evidence-based approach. A physiotherapy graduate with advanced training in several methodologies, including the McKenzie Method (MDT) and the Mulligan Concept, he specializes in treating musculoskeletal and spinal conditions.
His international background and commitment to excellence enable him to provide care that is tailored, effective, and sustainable. Passionate about knowledge sharing, he is also actively involved in training the next generation of physiotherapy professionals.
Recent Comments