Good Lifestyle

If your profession involves lean on a computer For eight hours a day, it may not be surprising that you - like so many Americans - do not find your work to be a royal pain on the back. In fact, a study in 2021 followed data from 2,000 subjects that worked on computers and found that 48% neck and back pain . "Over time, this can cause chronic pain, a decrease in the amplitude of movements and even headaches," said Andrew White , CPT, a personal trainer and the owner of Gym Pro garage . The good news? There are several easy stretches that you can do well on your office chair.

To learn how to ward off pain and discomfort during working day and beyond, read the rest to know what stretching you can do everything by helping yourself to heal your "online spine" and other ailments.

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7 Easy stretching you can do at your office

1. Stretch of the neck and shoulder

Stretching that relaxes your neck and shoulders are an excellent starting point, because these are areas of your body that accumulate the most tension during the working day, explains White.

"Sit directly on your chair and gently tilt your right ear to your right shoulder. Spread your left arm down and on the side to deepen the stretching along the left side of your neck and shoulder. Hold this for about 20 seconds, then change the sides," he suggests.

"The regular realization of this section helps to extend the muscles, release tension and increase blood flow to the area, reduce discomfort and increase overall well-being," adds White.

Dazmyn Faris , training coordinator at Wheelbarrow , add that to increase the intensity, you can either gently place your right hand on the side of your head to guide your neck more deeply in stretching, or place your left hand under your office chair to anchor the section.

2. Airy arm

Another simple stretch that can improve your flexibility and release tension is the traction of the aerial arm. Josh York , founder and CEO of Gymguyz , says that he generally recommends this stretching to customers who experience discomfort in the workplace.

To try this section, put an arm on your head and bend at the elbow. With your other hand, take the elbow and pull it slightly towards your head, stretching your triceps, advises York.

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3. Twist Verbinée Assisi

Stretching your spine can also do wonders for your comfort and mobility. White recommends sitting at the edge of your chair, placing your right hand on your left knee and gently turning your upper body to the left while looking over your left shoulder. Hold this for about 20 seconds, then repeat on the other side. AE0FCC31AE342FD3A1346EBB1F342FCB

"The torsion of this section encourages rotation in the spine, which we do not often use in our daily activities," he explains. "This rotation helps to fight against the monotony of static seated postures, promotes the overall health of the spine, reduces back pain and tensions, and can even help improve digestion due to the massage effect on the abdominal organs."

4. Stretching of seated hamstrings

"Tight hamstrings are a common side effect of the session for long periods. Over time, this can contribute to discomfort and pain in the lower back and hips, restrict mobility and affect posture," notes White.

To stretch this muscle, keep your chair away from your office, straighten a leg in front of you with your heel on the ground and the toes pointing up, he suggests. Lean lightly in front of your hips until you feel stretching at the back of your thigh and keep this pose for about 20 seconds before changing the legs.

"The stretching of seated hamstrings lengthens these muscles, increasing their flexibility and reducing tensions," explains White. "The regular stretching of hamstrings can help prevent lower back pain, improve your performance in physical activities and facilitate daily walking or flexion."

Noel Thomas , physiotherapist at Fyzical , add that this can also help you stretch your calf muscles, which can help prevent shortening of the adaptive muscles in the lower legs.

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5. Senior to the wrist and the forearm

You may not notice the tension building in your arms while you work, but White warns that people spending a lot of time type are at risk of repetitive tension injury like carpal tunnel syndrome. He says they can cause pain, numbness and weakness in the hands and arms.

To stretch your wrist and forearm, he recommends extending an arm in front of you with the palm up. Use your other hand to gently pull your fingers down to the floor, stretching your wrist and forearm, and hold about 20 seconds before changing the sides.

"The regular realization of this section can help prevent discomfort, maintain the health of hands and arms, and can even improve your typing speed and efficiency," he says Better life .

6. Bear ball

If your upper back hurts after a long day of work, you could benefit from hugging to bear throughout the day, says York. Just cross your arms on your chest and keep your opposite shoulder in each hand. Alternatively, you can stretch an arm at a time, applying pressure with your opposite hand.

"This movement will target the muscles of your back", not to mention freeing lactic acid and push the pains, he said Better life .

"Sits can facilitate the development of bad posture, so the regular stretching of this type can keep you aware of the position of your body. Especially as you age, things start to tighten, so the incorporation of stretching in your daily routine becomes more and more important," he adds.

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7. Soupting Figure 4 seated

Most often, people make a section of Figure 4 lying on the ground. However, Lo Santos , a master coach at Title Boxing Club , says that this section can easily be adapted to your office chair.

Start by placing your left foot flat on the ground, she says. Then put your right ankle on your left knee. From this position, let's slow the legs slowly, keeping the spine for a long time. Increase stretching by pressing the open knee when you stretch forward. "It's a big hunterhage!" Santos tells Better life.

Faris should be a particularly effective section in the workplace. "When it is at your office, your hips often do not leave the angle 90 degrees from a sitting position - this section can help create more mobility in your hips and reduce any tension," she said.