Do You Work In An Office?
With modern society sitting for so many hours a day, we need to take some time and stretch. When we sit for prolonged periods, we naturally start to slouch forward into our computer screens. Over time this can stretch out certain muscle groups and weaken others leading to neck and back pain.
The following stretches help target muscle groups most affected during seated posture!
5 easy stretches to do at your desk.
Upper Trapezius Stretch (side bending)
Sit straight while looking forward and tilt your head toward your shoulder. Hold this position for 10 seconds and repeat twice per side.
You should feel this on the side of the neck you are tilting away from.
Advanced: For a more intense stretch, tilt your head to the right and hold onto a chair with the left arm and repeat on the opposite side. This anchors your shoulder blade and prevents an upward tilt.
Chin Tuck
Sit straight while looking forward and retract your chin straight back. Your eyes should remain level focusing on a spot that is directly in front of you. Hold this position for 5 seconds and repeat 5 times.
You should feel a stretch at the base of your skull with a contraction just behind your jaw.
Shoulder Blade Squeeze
Sit straight while looking forward and retract your shoulders backward. You should focus on sitting tall and not allow your chin to stick out. Hold this position for 5 seconds and repeat 5 times.
You should feel a stretch in your chest as you pull back with a contraction between your shoulder blades.
Advanced: Try combining this exercise with the Chin Tuck above.
Hip Flexor Stretch
While standing tall, go into a lunge position. Put your hands on your waist and drive your hips forward to limit any bend in the waist. Hold this position for 15 seconds and repeat 3 times.
You should feel a stretch in your hip flexor of the leg, which is behind your torso.
Advanced: Turn your body toward the leading leg to allow for an increased stretch.
Glute Stretch
While sitting straight, cross one ankle onto the opposite knee. Place your hand on your knee and push down while leaning forward with your back as straight as possible. Hold this position for 15 seconds and repeat 3 times.
You should feel a stretch in the side and back of your glute musculature.
Ever wonder about your back pain and what to do about it? Check out our post here!
