Stretching for Your Desk Job

Does sitting at your desk, commuting, or traveling for work have your back feeling less than awesome? When you spend 40+ hours a week sedentary and possibly with poor posture, your back will most likely let you know it does not like it. If back aches, tightness, and other ailments are your norm… we are here to give you hope! Check out Dr. Josh’s top stretches to do in a seated position to give yourself some relief from aches and pains that may typically develop. 

1. Chair Hip Stretch

This stretch releases tension in your glutes and hips to help reduce lower back pain and sciatic pain.

  • Sit up straight in your chair with both feet planted on the floor. 

  • Take your right ankle and rest it on your left knee, flex your right foot

  • Make sure your spine is long and lean towards your shin, hinging from your hips.

  • Take several deep breaths and repeat on the other side.
2. Lower Spinal Stretch

This stretch releases tension in your lower back and side body.

  • Sit up straight in your chair with both feet planted on the floor.

  • Rest your right arm on the arm of your chair or base of your chair while lifting your left arm straight up (bicep by your ear). Like you are an eager student and know the answer to the question. 

  • Gently reach your left arm over your head to the right to create a curve and side body stretch. 

  • Remember to keep your sit bones neutral and on the chair as you reach. 

  • Hold and breathe for several seconds and repeat on the other side.
3. Torso Rotation Stretch

The stretch releases tension in your upper back. The upper back can become tight and stiff after prolonged sitting. Take a moment to twist gently!

  • Sit up straight in your chair with both feet planted on the floor. 

  • Ensure a neutral position by placing your hands on your hips and rocking side to side and forward/backward until your sitting muscles are even on your chair. 

  • Cross your arms across your chest with your hands near your shoulders. Like you are setting a pick for someone in basketball. 

  • Slowly twist to the right, hold and breathe, slowly twist to the left, hold and breathe. Repeat several times.

Take a couple minutes to see these stretches in action and join in on the fun!

Other tips that can help during the work day: 

  1. Get up and walk!
  2. Consider a standing desk or treadmill desk. 
  3. Plan a walking meeting if you can.
  4. Stay hydrated (perhaps more bathroom breaks… i.e. More walking)

If you are having trouble resolving some chronic aches and pains, it may be time to see a professional. The experts at re_Health Studio use numerous techniques to help you find relief from back, hip, neck and shoulder pain. If stretches and an active lifestyle are not creating the pain-free lifestyle you desire, a chiropractic appointment may be your next step. Call re_Health Studio today!

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