Sitting at your desk for long periods can make your muscles stiff and sore. It's not always possible to leave your desk to stretch and keep your muscles loose, but there are a number of stretches that you can perform while sitting at your work station. Perform these stretches periodically throughout your day to minimize muscle tension and stop your muscles from becoming stiff.
Forearm Stretch
Using a computer keyboard and mouse can make your forearm muscles tighten up. In some cases, this can contribute to carpal tunnel syndrome. To stretch your forearm muscles, place the palms of your hands together in a praying position. With your hands close to your body and your fingers pointing skyward, slide your hands down the front of your body. Lower your hands as far as possible until the heels of your hands begin to separate. Keep your fingers straight and hold this position for 30 to 60 seconds before releasing.
Upper Trapezius Stretch
Your upper trapezius muscles are prone to tension, especially when you get stressed. To stretch these muscles, place your left hand on the top of your head and your right hand down by your side. Gently pull your head over to the left while keeping your right shoulder down and relaxed. You will feel a mild stretch in the right side of your neck. Hold for 30 to 60 seconds and then change sides.
Upper Back Stretch
The upper back is prone to tightening up when you sit at your desk. To stretch your upper back, clasp your hands together and extend your arms at shoulder height. Keeping your body upright and arms parallel to the floor push your shoulders forward and concentrate on spreading your shoulder blades as wide as possible. Hold this position for 30 to 60 seconds before relaxing.
Chest Stretch
Tight chest muscles can cause you to develop a rounded upper back and slouched posture. To stretch your chest muscles, sit up tall in your chair and place your hands behind your head. Without pressing your head forward, squeeze your arms back and lift your chest. Hold this position for 30 to 60 seconds and then release.
Seated Twists
Seated twists stretch your waist and back muscles and can help undo any adaptive shortening associated with spending long periods of time sitting down. Place your feet flat on the floor and sit up straight. Keeping your lower body still, turn your upper body to the left --- use your arms on the back of your chair for extra purchase. Twist only as far as is comfortable. Hold this position for 30 to 60 seconds before releasing and then twisting in the opposite direction.
References
- "Stretching Anatomy"; Arnold G. Nelson, Jouko Kokkonen, and Jason M. McAlexander; 2006
- "Stretching"; Bob Anderson and Jean Anderson; 2010
- "Stretching Scientifically: A Guide to Flexibility Training"; Thomas Kurz; 2003
