A variety of daily movements can help us stay healthier and more comfortable. These may be especially important for those who accumulate a lot of hours seated or working on computers.
Although moving more often throughout the day is ideal, physical therapists can identify specific movements to help us feel better. Try all five of these during breaks from work for a quick way to prepare your body for your workday.
1. Relieve Neck Tension: Place 3-fingers vertically between your collar bones and then gently retract the neck, allowing your chin to touch your fingers. Retraction helps to engage muscles that keep your head aligned above your neck. Next, tile the head left and right, bringing your left ear closer to your left shoulder, then your right ear closer to your right shoulder. Finally, rotate the head left and right, turning to each side for a brief pause.
2. Wrist and Forearm Relief: Extend arms directly in front of you with palms facing toward the ground. Use one hand to apply gentle downward pressure to the other, flexing the wrists. This stretches the (forearm extensor) muscles on the top of your forearm. Next, rotate the hands upward so that palms now face the ceiling, and repeat the process. Apply gentle pressure to the palm, extending the wrist. This stretches the (forearm flexor) muscles that are often tight from computer work. Repeat on both sides.
3. Finger Extension: Stretch those fingers by spreading the fingers as wide as possible. Hold for a few seconds before relaxing once again.
4. Chest Stretches: Lengthen the chest muscles to combat the tightening effect of keyboard typing. While seated or standing, slowly move your chest forward as you move your arms behind you. For extra stretch, clasp the hands behind your back and gradually move them upwards. If you don’t have the flexibility for this, position your hand against a wall or door frame, and gently move your body forward to feel the stretch in the front of your shoulders and chest.
5. Shoulder Blade Retraction: With bent arms, move the elbows back and feel your shoulder blades move closer together on your back. Next, move the elbows downward toward your waist. As you complete these movement, engage the back muscles. This helps to counter the arms-forward movements that dominate computer work.
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
© 2024 Treo Wellness.
