Too much sitting in front of a computer all day might harm your health. That’s especially true if you don’t have an optimal ergonomic setup and have very sedentary behavior and lifestyle.
Back discomfort, headaches, stress, and stiffness in the back, neck, and shoulders can result from a lack of physical activity. If left untreated, poor posture can cause serious medical problems that affect your everyday life.
Research has shown that regular stretching can help to alleviate neck and shoulder discomfort. Furthermore, standing and stretching frequently boost productivity.
Here’s what you can do:
Take stretch breaks while doing work. It will allow your eyes to rest and your entire body to relax.
You should set an alarm every 55-65 minutes to have a stretch break. Each stretch should be at least 15 seconds, but you can stretch for however long you like!
The following flexibility exercises target the neck, back, shoulders, hips, glutes, and quads. You’ll feel less tightness and maybe even improve if you do them as often as possible.
Try the following tips from the pros if you spend long hours sitting at a desk, on your couch, or in bed.
Chest Stretch
Because most of us spend so much of our time slumped forward, stretching the chest and shoulders may be one of the finest exercises you can perform for your body. The chest is an integral part of the upper body but is often neglected. So give this stretch a try!
How to stretch guide:
- Take your arms behind you and, if possible, knot your fingers together in a sitting or standing posture.
- Straighten your arms and raise them a few inches till you feel a stretch in your chest.
- Hold the position for 20 to 30 seconds.
- Warning: If you have shoulder injuries, avoid doing this maneuver.
If you want to incorporate other equipment: a resistance band can also be used and held overhead. Alternatively, place your forearms on each side of a doorway and gradually press forward until your chest stretches.
Shoulder Shrug Stretch
Typing, clicking, and scrunching can cause a lot of stress and strain on the shoulders and neck.
Many of us hunch far more than we realize. This causes stress in the Trapezius muscle and other shoulder muscles. Likewise, Shrugs will get your blood flowing through your traps and shoulders.
How to stretch guide:
- Lift your shoulders towards your ears while seated or standing, squeezing them firmly as you can manage safely.
- Hold for 1–2 seconds before rolling them back down as you relax. Repeat for 8 to 10 repetitions before moving your shoulders forward.
Upper back Stretches
While shoulder shrugs improve circulation, this upper back action stretches all of the muscles between the shoulder blades and the traps and shoulders.
How to stretch guide:
- Stretch your arms straight out and twist your hands such that the palms face away from each other when seated or standing.
- Cross your arms so that your hands are squeezed together, engage your abs, round your back, and reach away while relaxing your head.
- Instead of collapsing, envision yourself curving up and over an imagined ball. For 10 to 30 seconds, hold the stretch. If twisting the arms isn’t your thing, lace your fingers together.
Spine Twists
Sitting for lengthy periods can cause the lower back to tighten and become achy.
This twisting stretch can help you gently release some of that stress. However, please don’t overdo it; you need to spin a few times to feel the stretch.
How to stretch guide:
- Contract your abs and slowly twist your body to the right in a sitting position with your feet flat on the floor. To aid in deepening the stretch, place your hands on the armrest or seat of the chair.
- Only twist as much as you feel comfortable, keeping your back straight and your hips square. Hold for 10 to 30 seconds before switching sides.
Neck Stretches
Headaches and upper back tightness can be caused by holding tension in the neck. Many of us lean forward when working on the computer, putting additional strain on the neck muscles. Consider how much tension your neck is under when your head weighs up to 11 pounds.
How to stretch guide:
- Sit in your chair and reach down with your right hand to hold the chair’s side.
- Gently pull while tilting your head to the left, feeling a stretch along the right side of your neck and shoulder. Hold for 20 to 30 seconds before switching sides.
Leg Raises While Sitting
You’ll never have to worry about skipping leg day again if you do this routine.
Even if you’re in a meeting or on a conference call, you may practice these leg and abdominal exercises without anybody knowing.
What’s even better? You get an effective and complex exercise without ever standing up since they target your quadriceps (front of thighs), hamstrings (back of thighs), and glutes (buttocks).
How to stretch guide:
In your workplace chair, sit up straight. Next, stretch your left leg outward, make sure it’s parallel to the floor, for 10 seconds. Now repeat the process with your right leg.
Repeat for a total of 15 reps, one leg at a time. With this exercise, you can say goodbye to numb legs!
Wrist Extensions
Wrist stretches are especially beneficial for those who spend much time on the computer since they help ease and prevent wrist discomfort and other more severe ailments in the future.
Here are a few simple ideas:
- Lift your palms
- extend your arms
- push your palms together
- shake your hands to relieve stress
- attempt wrist curls using water bottles as weights.
Are You Looking For A Solution To Your Body Discomfort Problems? Elite Spine Centres Singapore has your back!
Quite literally, we do! Our chiropractors at Elite Spine Centres take your health very seriously. We want to help you improve any posture issues that you may have. We help our patients correct their posture using the Functional Correction Method (FCM) by looking at all areas of your spine, joints, and soft tissues to restore functionality and faster recovery.
Do you want our chiropractors to look at other muscle or joint health problems, such as knee pain or neck pain?
It’s all connected to your posture! And what’s great is that you don’t have to run around looking for another chiropractor because you can get all your treatments right here!
We want to get you feeling better in no time so that one day you can stop being reliant on chiropractic care and start taking your health back into your own hands once more. Book a consultation now so we can begin your healing journey!