October 23, 2019

At the Office Neck Stretch

Fit Body:

At the Office Neck Stretch

Tight neck and upper back muscles contribute to a forward-hunched posture. Take a break from sitting every hour and do this neck, shoulder and upper back stretch. Stand up tall. Inhale and pull your shoulders down and back. Exhale and drop your right ear toward your right shoulder. If comfortable, place your right hand on top of your right ear. Be sure you’re not pulling with your hand, but simply resting your hand. Then release. Next, inhale and pull your shoulders down and back again to set correct posture and alignment, and then exhale dropping your left ear toward your left shoulder.

 

*Consult your physician before performing exercise.

 

Decrease upper body tension with this daily stretch

Get Fit Quick Tip:

Do a Wrist Stretch Daily!

Ease every day arm and hand tension with this daily stretch for your wrists and fingers. Here’s how:

Sit up tall with your shoulders down and back. Place both hands together with your fingers pointing toward the floor. Gently press your palms together. Hold for 10-30 seconds, then release.

 

*Consult your physician before performing exercise.

 

At-Your-Computer Stretch

Get Fit Quick Tip:

Palm-Down Wrist Stretch

Un-do your computer work with this every day wrist stretch. Here’s how:

Extend your right arm forward with your palm facing down and your elbow straight. Curl your fingers down and in. Gently hold your right hand with your left hand if more comfortable. Hold for 10-30 seconds, then release. Next, extend your left arm forward and curl your fingers down and in.

 

*Consult your physician before beginning exercise.

All-in-One Shoulder Stretch

Get Fit Quick Tip:

Shoulder Stretch!

Stretch your shoulders to alleviate upper body muscle tension. Extend your right arm straight up overhead, and then bend your elbow and place your hand behind your head. Next, reach your left hand down and around your body to your low back. Walk both hands toward the center of your back. Keep your torso upright and your shoulders down and back. Hold for 10-30 seconds, then release. Repeat the stretch with your left arm overhead, and your right arm by your low back. Hold for 10-30 seconds, then release. Never stretch into pain.

 

*Consult your physician before performing exercise.

 

How to Improve Shoulder Flexibility

Get Fit Quick Tip:

Overhead Tricep Stretch

Improve shoulder flexibility to make your daily activities easier.  You’ll also be able to maintain proper posture and alignment, therefore decreasing upper back and neck tension. Here’s how:

Lift your right arm. Reach behind your head and place your hand on the back of your neck (or upper back). Use your left hand to apply gentle pressure for more of a stretch. Hold for 10 seconds, then release. Repeat with your left arm.

 

*Consult your physician before beginning exercise.

Sit a desk all day? This stretch is for YOU!

Get Fit Quick Tip:

Chest and Front Shoulder Stretch!

If you sit at a computer most of the day, or are hunched over a desk for hours on end, do this stretch a few times every day:

Inhale and lace your fingers behind your head. Exhale, pull your shoulders down and back, and elbows wide. Hold for a count of 10, then release.

Not only does this stretch ease tension in your neck due to pulling your shoulders back correcting posture, but you’ll also decrease low back tension due to sitting up straight with your spine aligned and upright.

 

 

*Consult your physician before performing exercise.

 

 

Desk Posture Stretch

Get Fit Quick Tip:

At your desk posture stretch!

Sit forward in your chair with both feet flat. Inhale and reach both arms straight up overhead. Lace your fingers with your palms facing down. Exhale, lean to your right. Inhale, return to the center. Exhale, lean to your left. Inhale, return to the center. Exhale, lower your arms. Repeat 2-3 times.

Stretching reduces muscle tension, and the deep breathing reduces stress. Perform this stretch a few times each day for physical and mental benefits!

 

*Consult your physician before beginning exercise.

End-of-Day Stretch

Get Fit Quick Tip:

Stretch!

Ease your sore muscles from sitting all day with this Bend-Forward stretch.

Here’s how to do it: Sit forward in your chair with your feet hip-width apart and flat on the floor. Place a rolled up towel or coat on your lap to act as a buffer from bending too far forward. Tuck your chin to your chest. Inhale and place your hands on your thighs. Exhale and walk your hands down your legs until you feel a gentle stretch. Inhale again. Exhale and slowly return to your seated upright position.

 

*Always consult your physician before performing exercise.

 

Break-Time: At-Your-Desk Stretching

Unfortunately sore, tired, painful muscles and joints are a regular and ongoing challenge for those who work in front of a computer. However, there is help! Welcome to the world of ergonomics. Ergonomics involve fitting a worker to his/her work space. An ergonomic evaluation will review posture, reach and focal points, including such angles as seat height, monitor position and keyboard placement just to name a few. A proper fit prevents many of the overuse conditions we may experience, such as cumulative trauma disorders, repetitive stress injuries and repetitive motion injuries. We know of these conditions as tendonitis, sprains, strains, carpel tunnel syndrome, neck/back pain, and bursitis.

One beneficial action to take right now is to take mini-breaks during your work day, school day or study day. Here are several stretches with which to begin: (As always, consult your doctor before beginning any exercises.)

Reach up and over stretch. Reach both arms straight up overhead. Lean to your right, then your left.

Wrist circles. Circle your wrists 5 times one direction, then 5 times the opposite direction.

Extend fingers stretch. Make a fist, then extend and straighten your fingers.

Hands behind body with chin to chest stretch. Lace your fingers behind your body. Keeping your torso upright, extend your arms, and press your hands down toward the floor. At the same time lower your chin toward your chest.

Arms out to sides stretch. Extend both arms straight out the sides of your body. Keeping your arms parallel to the floor and your palms facing forward, pinch your shoulder blades together and pull your arms back.

Hands behind head stretch. Lace your fingers and place your hands on the back of your neck. Keeping your hands in place and your torso upright, pinch your shoulder blades together and pull your elbows wide.

Palm down and in stretch. Extend your right arm in front of your body with your palm facing the floor. Curl your fingers in while bending your wrist down and in. Repeat with your left arm forward.

Arms overhead with look up stretch. Lace your fingers and reach both arms up overhead until your elbows are straight. Look up to the ceiling.

Investing in a professional ergonomics evaluation, taking breaks and doing a few stretches or range of motion exercises during the day will help reduce common overuse injuries we find in the workplace. You’ll also improve work efficiency as well as comfort during your day.