So now let's bring it back down with stretching.
A good stretching program can help us overcome some of the awkward positions our jobs might place us in for long periods of time. Particularly sitting in a chair for over 8 hrs. Some of those computer and desk problems include:
* Back pain: When you sit for long periods, your spine tends to compress. If your posture is bad, gravity accentuates the problem, which can lead to back pain.
* Stiff muscles: Not moving for long periods of time can cause neck and shoulder pain.
* Tight joints: Inactivity can cause joints to tighten, which makes moving more difficult or even painful.(we'll talk about proper supplementation to help with stiff joints later on in the blog series)
* Poor circulation: When you sit very still, blood tends to settle in the lower legs and feet and does not circulate easily throughout the body.
* Repetitive strain injuries: These injuries are caused by repetitive movement, often of the hands. For example, carpal tunnel syndrome, a type of wrist pain, can result from improper use of the hands and/or poor positioning at the workstation.
* Tension and stress: Intense mental focus can produce physical tension (stiffness and pain), which can lead to mental stress — a debilitating cycle. Facial tension and a tight jaw can cause headaches.
Look at your own flexibility and your own body and what you want it to do. Your body is a temple,treat it as such. You're going to hear me say that alot throughout this blog series but it's true. Think of yourself as a well oiled machine. Everything is set up to work together efficiently, if one part is out of whack the rest of the body is thrown off as well. That means the machine is going to need maintenance.
Here are some stretches that you can easily do while sitting:
Marching in Place
While seated at the front edge of the chair, “march” with your arms and legs. Alternate between raising your left leg and right arm, and raising your right leg and left arm in a steady marching motion. Complete 20 to 30 repetitions on each side.
Arm Cross
Hold one arm across your chest and perpendicular to the floor. Use your other arm to gently pull on this outstretched arm and you’ll feel the muscles stretch on the back of your arm. Hold this position for 20 to 30 seconds before switching to the other arm. Remember to sit up straight at the front edge of the seat.
Arm Circles
While seated upright at the front of your seat, hold your arms straight out to each side and slowly rotate your hands in a small circular motion. Complete at least 20 revolutions in each direction, rotating forward, then backward. For a faster warm-up, you can also continue marching with your feet while you rotate your arms.
Arm Raises
Sit up straight at the front edge of the seat. Raise one arm out directly in front of you (Fig. A) and then straight up above your head (Fig. B). Lower your arm and raise the opposite arm. Alternate from side to side slowly, working on raising your arm as high as possible. Complete 10 repetitions with each arm, then do 10 repetitions raising both arms at the same time.
Push Out with Arms
Push out with both arms, as if you’re pushing a door shut, and kick out one leg at the same time. Alternate kicking out one leg at a time, pushing out with your arms with each leg kick. This will warm up your shoulders and stretch the back of your legs. Complete 10 to 15 repetitions with each leg.
Leg Raises
While sitting with your back up straight on the front edge of the chair, extend one leg out straight, then raise the leg off the ground and point your toe while supporting the leg under the knee. After you raise your leg, bend your ankle and rotate your foot in a circular direction, once to the right and once to the left. Keep your back and shoulders straight as you sit on the front edge of the seat. After completing 5 to 10 repetitions with one leg, switch to the other leg and repeat.
Upper Body Twist
While seated with your back upright at the front edge of the seat, cross your right leg over the left knee, then slowly twist your body and look over your right shoulder. Hold this position for 10 seconds, then switch to the other side and repeat the same routine in the opposite direction. Remember to inhale and exhale as you perform this stretch...don’t hold your breath.
Kneeling Twist
This routine stretches your back and torso. Sit sideways on the chair with one knee on the ground and your arm resting on the backrest. Raise your other arm so that it is perpendicular to the ground and move it slowly in a horizontal direction so that you twist your upper body. Hold this position for at least 20 seconds on each side as you feel the stretch.
Shoulder Stretch
As you sit with your back upright at the front edge of the chair, extend both arms backward and try to touch your hands behind the chair. Hold this position as you inhale and exhale for 3 to 4 breaths. This is a good warm-up routine for the shoulders and abdomen.
Hand Stretch
With both arms extended straight out forward, open and close your hands. Open your fingers as far as possible, then clench your hand into a fist. Repeat this 10 to 15 times. Remember to keep your posture straight and remain seated at the front edge of the chair seat.
Tricep Stretch
This stretches the tricep muscles at the back of your upper arm. Hold one arm behind your head so that your elbow points up toward the ceiling. With the other hand, slowly pull on the elbow and hold it as you take a few slow breaths. Hold this position for 10 to 15 seconds with each arm.
Shoulder Roll
With your arms hanging straight down at your sides, pull your shoulders up toward your ears and roll your shoulders back slowly in a circular motion. Maintain an upright posture and sit at the front of the seat. Roll your shoulders for 10 to 15 repetitions in one direction before reversing direction for an additional 10 to 15 repetitions.
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