15 Simple but Essential Stretches for Office Workers

Sitting on a desk all day can take a tool on your body, which can reduce hardness, discomfort and movement. Over time, it can cause real problems such as horrible “tech neck”, carpent tunnel syndrome (wrist painful condition), and all kinds of back pain. This pain and discomfort affect the quality of your life and the ability to work well in your everyday tasks. Fortunately, adding some simple parts of your daily routine can work as a matter of miracles to balance the effects of the long seat. Here is a way to keep the pain away with 15 easy but essential parts for office workers.

The body area sitting on a desk all day

Sitting all day affects many areas of the body. Think about this position slowly throughout the day. Your heads and shoulders begin to move forward. The hips and knees are bent at 90 degrees. The wrist, especially dominant, an hour an hour to work on your mouse or touchpad, dozens, if not, if dozens, if one hour runs. These are 3 major areas of concern. Let’s break them at a time.

Slipped heads and shoulders

In a good posture alignment, the ear stands in the imaginary line above the shoulders. It allows the weight of the head to stand on the spine, which is a pleasant place. This is very simple, however, during a long day of seating, slipping and slipping and letting the head go beyond this line. When this happens, muscles in the front of the body, such as packets (chest), strainocidemastoid (in front of the neck), and the upper net (the muscles between your neck and the shoulders) are tightened. They slowly decrease, and begin to feel stuck, it is known as a adaptation “Inclusive shorten”.

Flip side, muscles on the back of the upper body, such as your roombides (muscles between your shoulder blades) and the middle net (even around your shoulder blade) is a bit weak and tall. When you connect the front hard, small muscles with a tall, weak muscle with the waist, your neck and head are pulled forward and it may feel like they are stuck there!

Stretch the front of the chest and shoulders and strengthen the waist

This forward slipping currency needs to be Two, two things. You want to extend the front and strengthen the waist. Strengthen the back Week, hit the gym 2-3 times a week and practice strength training exercises such as sitting row, late bridge down, and Rear Delt Fly! Second, add these great parts to the office daily to keep the front part of your body more open. To remove chest tightness and stimulate the currency, make each Each for 20-30 seconds.

The upper body is spreading for office workers

1. Locaros hair chest massage
2. Locaros Ball Trap massage
3. The chest length of the single arm wall
4. The arms of cactus
5. Over -headed triasses. Continuous
6. Little (sideways) neck length

What about the tight hips from sitting

The hips are the center of our body and if they are tight, they will affect the areas of the body above and below. After that, tight hips are often guilty of many forms of back pain, especially in back pain. When you are elastic, or leaning of the hips all day, it causes the quad (in front of the thighs) and hip flakes muscles such as PSOA and tanker Fasia Lata (TFL). It pulls the pelvis into a forward -tilt position, which puts a lot of pressure on the lower back of the lower back, thus causing some tightness, pain and pain, which can affect the waist, hips or knees.

Stretch the hips and strengthen the wealth

To counter this inactive sample, two things will help! Like the upper body, you must extend the front and strengthen the waist! In the gym, 2-3 times a week, adding strength training exercises such as deadlift, hip bridges/throuts, and hip kidnapping. This will strengthen glutes, lower back and hamstring.

Here to draw the front, here are some exercises you can add daily! Do every one for 20-30 seconds!

The lower body is spread for office workers

1. Roll foam quads
2. Stand quad stretch
3. Standing inner thighs. Continuous
4. LUANGE + OUTHARD ARRENT (Can stand or kneeling)
5. Sopine (Saving on the back) Figure 4
6. Sopin (laying on the back) turns

Spanned for a healthy happy wrist

In view of the repeated nature of typing and mouse use, it is important that you take regular care of your wrists and arms. Do each for 20-30 seconds. Repeat the sets as essential to feel better!

1. Lakros hair arm rolling
2. Soft wrist Rolls each direction x 10
3. Soft finger pull

Adding extension to your daily routine for office workers

Making them a part of your daily routine can significantly reduce the negative effects of sitting all day. Consider setting up reminders to take every hour or more. Not only do these spreads physically help, but they also provide mental breaks, which allow you to refresh and focus on your work.

Finally, the consistency is the key. Performing these parts regularly can lead to long -term improvement in your flexibility, currency and overall well -being.

Readed Reading

Why is the foam runner’s best friend rolling?

How to make a smart garage gym

Refusions

This post includes some links, which means I make you a small commission from the goods to buy without any extra cost. I just recommend products I personally know and use!

References

Nichason, S (2020). Is your back pain from the adaptable shortage? Recovery from:

Relevant