More and more people are working desk jobs or less intensive jobs that can affect your back, neck, and spine. Sitting all day at a desk can affect your posture and lead to aches and pains throughout your body. Health and Wellness Clinic recommends chiropractic care and desk stretches together in order to limit common symptoms of back pain. Here are some stretches that can be done while sitting at your desk to help gain more blood flow in your muscles and wake you up for the rest of your work day.
Benefits Of Stretching
Taking some time out of your work day to complete some desk stretches or take a walk can give you benefits for the rest of your work week. Stretching helps to increase blood flow to your extremities which can help limit the risk of blood clots and pain.
Stretching during the middle of the work day can make you less tired by increasing heart rate and blood flow. Proper stretching will give you a more revitalized mind.
1- Chest Stretch
A lot of us start to hunch forward and lean while working at our desks which can lead to bad posture and spinal issues. The chest stretch can help improve your posture and helps with shoulder problems.
To complete the stretch, you will need to stand with your feet shoulder-width apart or be seated in your chair with your feet still spread apart. Move both of your arms behind you and lace your finger together and lift the arms gently. You should feel the stretch in your chest and then hold for 10-30 seconds.
You can complete this stretch 5 to 10 times or use a resistance band to help you increase the stretch you feel.
2- Upper Back Stretch
Upper back desk stretches will help move the muscles and get the blood flowing through the shoulder blades and traps. Start by sitting straight up in your desk chair, and stretch your arms straight out in front of you with both your palms facing away from each other. Next, cross your arms so your palms are pressed together. Contract the abs and round the back, reach away with your arms as your head relaxes. Imagine you’re curving up and over an exercise ball.
3- Spinal Twist
This is a great stretch to do at your desk if you feel a lot of lower back pain. The twisting motion can be a gentle way to work out some of that tension and strengthen your core.
Start with your feet flat on the floor and contract the abs gently while you rotate your torso to the right. You can brace yourself on the back of your chair to help deepen the stretch as well. Only twist to where it feels comfortable. Keep your back straight while you stretch and hold the twisted position for 30 seconds. Then repeat on the left side.
4- One Arm Hug
Take one arm and hold it across your body (holding it at your shoulder). Use your other arm to push your arm back at the elbow. You should feel a pull on the outside of your bicep. Hold for around 30 seconds and repeat 2-3 times for each arm.
Using these stretches is great for workers who do a lot of typing. It is also a small stretch that will not be as noticeable by surrounding co-workers.
5- Wrist Stretch
The wrist stretch is another good option for writers or workers that do a lot of typing and don’t have proper ergonomics. You can complete the stretch while sitting at your desk by pressing your palms together in front of your chest and holding for 15 seconds. Apply slight pressure to feel more of a stretch. Then put the back of your hands together for a stretch on the other side of your wrist. Hold both positions for 15 seconds and repeat it up to 5 times.
6- Hamstring Chair Stretch
This stretch will require a little more room but is completed while sitting in your office chair. Put your legs straight in front of you with your heels touching the ground and your toes pointed up. Bend at your hips and fold your body toward your toes. Keep your back straight while you bend and hold for 30 seconds when you can not bend any farther.
7- Neck Stretch
Looking at a computer screen all day can cause neck tension in many adults. Over multiple days or weeks, you may start to feel tension more often and even get headaches. The neck stretch is done by keeping your back and shoulder straight and grabbing the sides of your chair. Then gentle pull while you tilt your head to the left and the right. You should feel a slight pull on the sides of your neck. Hold the position for 10-15 seconds and repeat up to 10 times on each side.
Chiropractic Care From Health And Wellness Clinic
Our team wants to help improve a variety of issues and help you heal from injuries. No matter what symptoms you are experiencing, we offer chiropractic adjustment, exercise rehab, and pediatric care. Our clinic also now offers massage and cryotherapy for patients who have not found enough relief through chiropractic alone. Stretches can help you keep the progress you are making in chiropractic adjustment and improve your posture. Contact us through call or text at (801) 784-4807 to learn more about scheduling an appointment.