When it comes to stretching in the workplace, most of us never even consider this as part of a daily routine… Until we are in pain. It is remarkable how many patients tell me that they forget to do their exercises when they are no longer in pain. Which, in a way could make sense, right? Wrong. I see patients with recurring injuries who have lapsed in their rehab programs, and as a result, pain or discomfort has started to creep back in. This is why it is so important for patients to follow through with their health professionals advice and stick to the program they have been given for the course prescribed.
Even for those not in pain, stretching is an activity that should regularly be incorporated into your daily routine, particularly for office based workers who spend 7-8 + hours a day at their computer screen. I’ve got a sore neck as I sit here writing this, and I’ve only been at my computer for an hour!!
Try out these simple stretches throughout your work day to not only help relieve muscle tension in the back and neck, but also to get you up and moving out of your chair, which is great for your mind, body and spirit!
Latissimus Dorsi / Back stretch
This is one of my favourite stretches as it produces a strong stretch down the sides of the body and into the back whilst also stretching the middle back into an arched position.
Using the chair as an anchor, lean back through the hips, keeping the spine straight as your body and head come down to meet in line with your arms as shown.
Hold this stretch for 15-20 seconds and repeat 2-3 times. You should aim to do this about 3 times during a working shift.
Low Back Stretch
This stretch is simple and very easy to do – you don’t even have to move from your chair! There should be no excuses for not being able to “fit the time in” for this exercise.
Sitting in your office chair with feet flat on the ground, turn your body to one side (tip: reach hand over and hold onto seat pan with your fingertips) and hold stretch for 15-20 seconds.
Relax and then turn to the opposite side and repeat previous step, holding stretch for 15-20 seconds. Repeat this for 2-3 reps on each side.
Again, try to incorporate this 2-3 times into your work day to keep the body moving and relaxed!
Neck and Shoulder Stretch
This stretch would have to be one of the most common stretches we prescribe for patients who experience tension and tightness in their neck and shoulders (for you office workers with slouched postures!)
Start by sitting on your hand (this helps to ‘lock out’ your shoulder and provides a stronger stretch). From here, we want to tilt our head away from the side with our hand being sat on. Then tilt your head forward gently and this time we want to look towards the side with our hand being sat on. (End result should be pretty much looking down towards your armpit on the side which our hand is anchored)
We then use our other arm which comes over the head and applies a gentle force down and away from the side we are stretching. This should bring on a nice stretch into the side and back of the neck.
Hold this stretch for 15-20 seconds and then repeat on the opposite side. Try for 2-3 stretches each side. Add this into your daily routine about 3 times per day and this may help reduce the tightness in your neck on that drive home from work!
