We know that office life can wreak havoc on our body. Even with the best intentions, finding time to reverse the pressures of 8 hours a day sitting in a chair can be difficult. Here are three easy stretches to do daily that focus on common problem areas for office workers.
Chest & shoulders stretch (wall angels):
Find a large flat wall and stand facing away from it. You may need to bend your knees slightly or step a few inches forward. Your pelvis, upper back and back of your head should all be in contact with the wall, with small gaps where the curves of your spine are. If you are unable to keep your head to the wall, you may need to use a towel behind your head to make this position comfortable.
Tuck your chin in gently, keep your palms facing forward, elbows bent to ninety degrees with the backs of your arms against the wall. Now slide your arms up along the wall, as high as you can while keeping them in contact with the wall, pause for a few seconds and slide them down again. Repeat 5 to 10 times.
This will stretch your chest and shoulder muscles which get tight from slouching at a desk, as well as help you to develop a sense of head position alignment with your body.
Hip flexor stretch (lunge):
Kneel on one knee, place your other foot on the floor in front of you and keep your knee bent to 90 degrees. Keeping your hips even, shift your pelvis forward but keep your shoulders back until you feel a stretch at the front of your hip of the kneeling leg. Hold for 30 to 45 seconds and then swap legs. Repeat 2 to 3 times.
This will stretch your hip flexor muscles which are often tight from sitting for long periods.
Seated hamstring stretch:
Sit on the floor with one leg straight out in front of you. Bend your other leg and tuck your foot in towards your inner thigh. Reach forward with both hands and stretch towards your foot on the straightened leg, bending at your hips as much as possible. You should feel a stretch at the back of your thigh, if you feel a pull behind your knee you can point your toes or bend your knee slightly.
Hold for 30 seconds and slowly come back up, change legs and repeat 2 to 3 times on each leg.
Check with your physiotherapist if there are other stretches that may benefit you.