Relax and revitalize your tense back and neck throughout the workday with these three recommended stretches
American office workers spend an average of six to eight hours a day sitting, which can lead to a forward flexed position. To combat this, Dr. Christynne Helfrich, a doctor of physical therapy, has proposed a three-minute stretching routine for desk work.
The routine consists of three moves. The first move is the Standing Lumbar Extension. To perform this stretch, stand upright with feet hip-width apart, place hands on the base of the spine, lean back slowly, and return to the starting position for 60 seconds. This stretch helps decrease pain and stiffness, and improves overall mobility.
The Lumbar side bend is the second stretch in the routine. This stretch encourages movement into the low back and lateral (sideways) movement. To do this stretch at a desk, simply lean to one side, holding the position for a few seconds before returning to the centre and repeating on the other side.
The third move of the routine is not specified in the provided text. However, Dr. Helfrich emphasizes the importance of easy-to-perform and quick stretches for people to incorporate into their daily routine.
In addition to these stretches, performing trap stretches at a desk can help keep the upper trapezius loose and flexible. Tight or trigger points in the upper trapezius can cause pain in the neck, head, and even jaw. The upper trapezius muscle, running from the side of the neck along the top of the shoulders, is a common source of pain and carries stress and tension.
A yoga mat offers extra grip and cushioning for routines like the Lumbar side bend stretch. A guide to the best yoga mats is available for finding a mat that suits individual needs.
Dr. Christynne Helfrich emphasizes the importance of taking breaks from sitting to stretch and move throughout the day. By incorporating these simple stretches into your daily routine, you can help reduce the negative effects of prolonged sitting and improve your overall health and well-being.
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