Take a Stretch Break!

We know that our body is made up of a number of key and crucial muscles to help protect our bones and keep our posture as upright as possible.  In order to maintain muscle tone and a proud posture, we don’t only need to strengthen our muscles, but also stretch them in order to keep their flexibility and mobility through different ranges of motion.  Jobs that require us to sit at a desk for long periods of time tend to create tension throughout our postural muscles: our shoulders, lower, mid and upper back, as well as our neck and head.  Further to this, strengthening our core muscles through the front and back will allow us to become more aware of maintaining that “perfect posture”.

Stretching is something you can do at the office, or in front of the computer, to get you going.  It’s a great way to limit pain by keeping muscles flexible and relaxed, by allowing us to achieve a normal range of motion of our joints and mobilize the soft tissue that surrounds the joints.  If done regularly, stretching can prevent the build up of muscle tension that leads to pain, postural problems and joint restriction.

For most individuals, the best stretching routine involves static stretching during which we hold a muscle in a lengthened position for a short period of time.  It is important to stretch the muscles to a point of slight discomfort and NOT pain, and for about 5-20 seconds, depending on the stretch.  On top of this, office stretching is a great way to unwind, clear your mind and energize yourself.  There are a number of quick and easy stretches you can do while sitting at your desk which will help to alleviate any pain or soreness you may endure.  If it helps, you can even set a reminder notice on your calendar to pop up every 45 minutes or a post-it note on your office bulletin.  Take the time to stand up and walk around as well.  Take a longer route to get to a colleagues office, the lunch room, the stairs, or the washroom!

Give these a try!

1. BACK OF THE NECK: Sit up straight in your chair and look straight ahead. Drop your chin down as far as possible toward your chest or until you feel the stretch at the back of your neck. Hold for 20 seconds and then return to starting position. Do this three or four times
2. SIDE OF THE NECK: Look to the left as far as you can and hold the position for 15 seconds. Bring your head back to the starting position and then as far to the right as you can and hold for 15 seconds. Repeat this 3 or 4 times keeping the stretches gentle and releasing.
3. SIDE OF THE NECK AND SHOULDER: Bring your left ear to your left shoulder, while drawing the right shoulder in the opposite direction. Hold the stretch for 20 seconds and then transition, bringing your right ear to the right shoulder. Hold for 20 seconds. Repeat each side 4 to 5 times.
4. UPPER BACK AND SHOULDER: cross your arms in front of your body, shoulder height, with your palms facing one another.  Draw your chin into your chest as you lengthen between your shoulder blades.
5. SHOULDER AND BACK OF THE ARM: Hold your left arm just above the elbow with the right hand. Gently pull the elbow toward the opposite shoulder as you look over your left shoulder. Hold the stretch for 15-20 seconds on each side.
6. RIB CAGE AND ARMS: Interlace your fingers then turn your palms upwards above your head as you straighten your arms, keeping your shoulders away from your ears. Think of elongating your arms as you feel a stretch through arms and upper sides of ribcage. Hold for 10-20 seconds.