It’s no secret that sitting all day is not ideal for your body, and working at a desk all day can leave your muscles feeling tight and uncomfortable. The bad habits we build from sitting for eight hours or more can contribute to discomfort and mild health issues, including neck and shoulder pain, obesity, lower back pain, carpal tunnel and musculoskeletal disorders.
These simple “deskercises” will help keep your muscles, and body, in good working condition. Incorporate them into your daily routine to help combat the negative effects of prolonged sitting.
Raise your arm and bend it so that your hand reaches toward the opposite side. Use your other hand to pull the elbow toward your head. Hold up for 10 to 30 seconds. Repeat on the other side.
Posterior shoulder stretch
Hold one arm across your body. Pull your elbow into your chest. You should feel your shoulder gently stretching. Hold for 10 to 30 seconds and repeat with the opposite arm.
Keep your head upright and gently turn your head from side to side. As you turn your head, try to move it past your shoulder. You should feel the muscles on the outside of your neck slowly begin to stretch.
Stand up and stretch your arms out behind you. Clasp your hands together and gently lift your arms, you should feel your shoulders and chest gradually stretching. A different form of shoulder extensions include holding both arms above your head and linking your hands with your palms facing upwards. Reach as high as possible; you should feel your shoulders stretching.
Sitting back extensions
Sit up straight with your feet together and put the palms of your hands into the small of your back. Lean back over your hands, feeling your lower back stretch.
Gently lift your shoulder and let them slowly fall. You should feel tension release as your shoulders drop. Repeat this stretch several times to feel the full benefits.
Am I a Candidate?
Determine if you are at risk for developing or already have symptoms for venous disease.