By Haylee Stockard, DPT
Many people have jobs that require people to be at a desk or be sedentary for long periods of time. Whether you work from home or are in an office all day you may have lots of meetings, computer work, and have to sit for long periods of time. Sitting for long periods of time may cause you to have some increased aching in your muscles, and cause you to have some increased neck and back pain. Ergonomic workstations are a good idea to help with these symptoms but they can get pretty expensive. Stretching is an easy and cost effective way that can help relieve some discomfort you may have from sitting for long periods of time.
Here are stretches/exercises you can do easily at your desk to help improve overall mobility:
Upper Trap Stretch
Start seated in your chair with your arms at your side. Grasp under the chair with your hand on the side you want to stretch. Slowly bend your neck to the side you are not holding on to the chair with, bringing your ear to your shoulder. You should feel a stretch in the side of your neck. If you want to increase the intensity of the stretch you can place your opposite arm on your head and gently pull your head further toward your opposite shoulder. Hold for 20-30 seconds. Repeat 2-3 times on each side.
Chest Stretch
Start seated in your chair or standing, interlock your fingers behind your head. Gently squeeze your shoulder blades together and move your elbows backward. You can stretch different parts of the chest if you vary the height of your hands. You can target shoulders and/or chest (hands behind head, hands on top of head, hand a few inches above head). Hold for 20-30 seconds. Repeat 2-3 times on each side.
Side Bend Stretch
Start seated in your chair, and maintain an upright posture. Reach your right arm up and overhead, reach and side bend to the left, you should feel a stretch along the right side of your body. Return to starting position. Repeat with left arm up and overhead, reach and sidebend toward the right, you should feel a stretch along the left side of your body. Hold for 20-30 seconds. Repeat 2-3 times on each side.
Seated Lumbar Flexion Stretch
Start seated at the edge of your chair. Spread your legs just outside of shoulder width. Place both hands between your legs and gently lean forward and let your lower back bend. You should feel a stretch in your lower back. Hold for 20-30 seconds. Repeat 2-3 times.
Hamstring Stretch
Start seated in your chair. Place one leg out in front of you and straighten it so that the knee is straight and the heel is resting on the ground with the toes pointed up. Slowly lean forward, hinging at your hips, and place your hands on your thigh. You should feel a stretch in the back of your leg. Hold for 20-30 seconds. Repeat 2-3 times on each side.
Seated Piriformis Stretch
Start seated in your chair. Cross your leg with the ankle of one foot on the knee of the other leg. Pull the top knee upward towards your opposite shoulder. You should feel a stretch in the hip of your leg that is crossed. Hold for 20-30 seconds. Repeat 2-3 times on each side.
Wrist Flexor Stretch
Hold one arm out in front of you with your elbow straight and your palm facing up toward the ceiling. Grasp your hand with the other hand, and slowly bend the wrist downward so that the fingers are pointing toward the floor. Hold for 20-30 seconds. Repeat 2-3 times on each side.
Wrist Extensor Stretch
Hold one arm out in front of you with your elbow straight and your palm facing down toward the floor. Grasp your hand with the other hand, and slowly bend the fingers/hand back toward you until you feel a stretch through your wrist/forearm. Hold for 20-30 seconds. Repeat 2-3 times on each side.
Aim to hold these stretches for about 20-30 seconds and repeat 2-3 times. Stretching to the point of slight discomfort is ok but we do not want these to be painful. Remember, these are just suggestions and If you are having any pain with these stretches discontinue and contact a medical professional to see if they can address your pain.
Remember to take breaks throughout the day at work to help reduce sitting in one position for long periods of time. One easy way to help remind yourself to take breaks is to set a timer or reminder to perform these stretches at your desk or work space or to get up and take a short walk.
