Treat your pain at work

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