Work-related issues aren't just about heavy manufacturing or construction. They're stealthily making their way into our cozy office spaces, too. Research tells us that doing the same moves over and over, not-so-great posture, and sticking to one spot for too long can mess with our muscles and joints.
Think about your classic desk job – sitting in one place, doing repetitive stuff – it's a prime example of where these issues pop up. It's not just an industry thing. It affects everyone, stressing the need to tackle ergonomics and keep our fellow workers feeling good in all sorts of jobs. That's why taking breaks and throwing in some stretches during work is a big deal for our well-being and overall health.
Why stretching is important at work?
The habits we cultivate at our desks, particularly during prolonged periods of sitting, exert a profound influence on our well-being, potentially leading to a range of discomforts and health issues. From neck and shoulder pain to obesity, musculoskeletal disorders, stress, lower back pain, and even carpal tunnel, acknowledging and actively addressing these concerns is pivotal for maintaining a healthy and productive work environment.
The encouraging news is that incorporating movement and stretching into your routine is an achievable habit. Begin by setting a timer to prompt short walks or stretches. Even in time constraints, there are desk-friendly stretches available.
What are the benefits of stretching at work?
Incorporating stretches into your home office routine offers numerous benefits, countering prolonged sitting.
Reduces Fatigue
Experiencing afternoon fatigue? Ditch the extra espresso and go for a stretch break. Though it might seem a bit strange at first, incorporating workplace stretches can effectively combat fatigue and revitalize your energy levels.
When you stretch, increased blood flow to your brain and muscles brings in oxygen and nutrients, flushing out metabolic wastes such as carbon dioxide, uric acid, and ammonia. Your body will appreciate the rejuvenation.
Improves Posture
How's your desk posture holding up – managing the straight back, feet flat, and neck perfectly aligned above your shoulders? If not, no worries! Despite starting the day with good intentions, we often find those shoulders creeping up and the back rounding by lunchtime.
But here's the good news – weaving regular stretches into your work routine can be a game-changer for your posture. Stretching works its magic on tight muscles, making it easy to sustain a comfy and upright stance all day long.
Reduces Injury Risk
Office or remote work might not have the thrill of a construction site, but it's not all smooth sailing. You may not be dodging falls, but watch out for repetitive strain injuries – they sneak up when you're doing the same motions every day without a breather. Think carpal tunnel syndrome from too much typing.
Your muscles and joints will love the mini-breaks, with extra blood flow to combat those repetitive moves.
Increases Productivity and Creativity
Taking regular breaks not only helps you get more things done but throwing in some stretches might leave you feeling even more refreshed.
Increased blood flow, a break from screens (no computer-to-phone screen switching), and a touch of workplace stretching make you a creative genius at work. Movement, including stretching, boosts blood flow and lets you tackle problems with a fresh perspective.
So, take a breather, do a little stretch dance, and return to your desk ready to conquer those tasks and find ingenious solutions to old challenges.
Improves Mood
One of the benefits of stretching at work getting fresh blood, oxygen, and nutrients flow to your brain, giving your mood a fantastic boost and a chance to see the day from a new angle.
Stretching releases those magical endorphins, the feel-good chemicals. They're like little mood superheroes, ready to turn your frown into a smile and kick pain to the curb.
What are some stretches we can do at work?
Ready to dive into stretching but not sure where to begin? No worries! Here's the scoop on some top-notch stretches for desk warriors – bonus points, you can even rock some of these while seated.
Keep scrolling down to some energizing stretches at work to alleviate computer-related stiffness. Maintain a regular breathing pattern during stretches, avoiding breath-holding, and gradually enhance flexibility without pushing beyond your comfort zone.
Shoulder Shrug
Give your shoulders a quick pick-me-up by simultaneously lifting both towards your ears and then dropping them – a simple move that can be repeated 10 times in each direction. This easy exercise offers a swift and effective way to release tension and keep those shoulders feeling light and relaxed.
Triceps Stretch
For a quick and effective stretch, lift one arm and gently bend it, reaching your hand toward the opposite side. With your other hand, gently pull the elbow toward your head, holding the stretch for 10 to 30 seconds. Don't forget to repeat the sequence on the other side for a well-rounded stretch session.
Upper Trap Stretch
Show your neck some TLC! Gently stretch it by pulling your head toward each shoulder until you feel a light stretch. Hold the pose for 10 to 15 seconds on each side, switching sides for a soothing stretch that enhances flexibility and promotes relaxation.
Forward Stretch
One of the back stretches to do at work is the forward stretch. Experience relief with the rhomboid upper or upper back stretch, also known as forward stretch. Simply clasp your hands in front of you, align your head with your arms, press forward, and embrace the stretch for 10 to 30 seconds.
Torso and Trunk Rotation
Maintain stability with your feet flat on the ground, facing forward, and twist your upper body towards the arm resting on the back of your chair. Hold the pose for 10 to 30 seconds on each side, remembering to exhale as you lean into the stretch to enhance your range of motion. Your spine will thank you.
Hamstrings Stretch
While staying seated, give your legs some love by extending one outward and propping your foot on a second chair. Gently bend forward from your waist, holding the stretch for 10 to 30 seconds, and remember to repeat on the other side. Keep it one leg at a time to avoid any potential back issues and revel in the rejuvenation.
Take a Breather and Stretch
Now that you know the importance of stretching at work for your health and well-being, let's make it a daily thing!
Throw in a couple of stretching breaks throughout your day to keep those joints happy, ward off potential injuries, treat your brain to a well-deserved break, and amp up your productivity like never before.
For other amazing tips on exercise and wellness, head on the Baleaf's Blogs and News on Mindful Movement.