It’s no secret that working at a desk all day is terrible for your posture, and it often causes back and neck pain. In my blog “Common Office Health Problems,” I’m diving deeper into this topic. If you already have posture issues or want to prevent them, then I highly recommend reading on to learn more about office stretches.
The effects of prolonged deskwork on your health
Let’s face the truth: sitting is terrible for your health! Whether prolonged sitting at a desk, behind the wheel, or in front of a screen, it can have harmful effects. Research consistently indicates that reducing sitting time and increasing physical activity is crucial for better overall health. One team of researchers found that sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults. People who often sit daily for long periods of time have an increased risk of diabetes, heart disease and early death. It’s also linked to weight gain and obesity.
Standing desks as a solution?
One solution is, fortunately, becoming increasingly popular: standing desks. Choosing to stand instead of sitting whenever possible is a significant first step. I found an interesting Healthline article about the 7 Benefits of a Standing Desk – check it out! I’ve heard good things about standing desks, but I’ve heard from some clients that they are not very happy with their standing desks. Although standing may seem practical, it is not always the ideal solution due to potential mechanical failures and posture-related issues. Moreover, standing can worsen existing posture difficulties, leading to potential problems like varicose veins, blood pooling in the legs and feet, and uncomfortable swelling and pain in the feet.
If you sit at a desk all day, you might have to force yourself to take breaks, even just to walk around or stand. After working a few hours, do you feel like getting a stiff neck? A rounded back? Finding yourself doing shoulder rolls? I highly recommend doing regular stretching!
Why do we recommend regular office stretches?
Stretching not only brings about a pleasant sensation but also plays a vital role in maintaining your overall physical well-being. Regular stretching helps preserve the health of your muscles and can relieve soreness and cramping. It also helps improve flexibility and enables you to maintain correct posture. You are likely aware of some benefits of stretching regularly, including relieving stress and improving focus and mindset.
Here are a few simple office stretches at your desk or in a lounge or other break area. These stretches help maintain circulation and flexibility in your muscles. Our muscles tend to tighten up after sitting in the same position for long periods or typing and performing other repetitive motions that often come with working at a desk.
Simple office stretches for the deskbound
If you do those office stretches regularly, you’ll notice a difference.
Some tips for stretching in general
- Breathe easily while holding the stretch. Slow, full breaths can get more oxygen to your muscles and help prevent straining.
- Stretch frequently, flexing tight joints and shaking out tense limbs.
- Stretch to a place where you feel pull but not pain. Don’t bounce.
- Hold the stretch for 3-5 breaths to increase circulation 5-10 breaths to lengthen a muscle.
- If you feel a sharp pain when stretching, return to your comfort zone.
- Stretch to the point of mild discomfort. KEEP BREATHING!
- If you have a recent injury or surgery, consult your primary health practitioner before continuing a stretching routine.
Using RAD Tools for Self-Myofascial Release
Are you looking for tools for at-home solutions to self-myofascial release your muscles, such as foam rollers, massage balls or massage sticks?
I like the products from RAD! Click the button below to see their selection. (Disclosure)
There are many benefits of stretching that I have outlined in my blog, The Amazing Benefits of Stretching. If those stretches feel good, then imagine what a massage can do!
Massage can help
Most of my clients work in an office and spend most of their day sitting. As a result, they suffer from back pain, neck pain and other discomfort. If this describes you, consider regular Deep tissue massage. This massage will help break up tight muscles that can add strain to your neck and back.
In today’s digital age, we are also experiencing issues from extended use of our smartphones. Text neck occurs from looking down at our phones too often. We all rely on a constant connection to technology, making it almost impossible to prevent text necks. If you feel guilty about looking at your phone too much, please read my blog “Got Text Neck? Massage can help.”
Contact us today to get on our calendar.
Love and Light,
Liraz
Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master & Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.
Liraz is the best massage therapist I have worked with. She combines expert knowledge of anatomy with her sensitive intuition. She takes time to talk with you to learn your specific needs and follows up on future visits. She adapts her approach based on your preferences. She has alleviated pain in several areas for me, and suggested exercises and stretches I can do at home to maintain the improvements. Her office setting and personality are serene and relaxing. I always leave feeling significantly better physically and spiritually. I highly recommend Liraz and Heavenly Embrace Wellness.
