"DESKERCISE" - THE BENEFITS OF STRETCHING

• exercise
• mobility
• toptips
• stretching

 

Is working at a desk causing you physical pain? 
Work-related physical issues aren't just limited to labour work or heavy manufacturing. They can also occur in different work environments, including office work! Not many people realise but sitting down In a chair 8 hours a day, 5 days a week can have serious implications on your musculoskeletal system. Repetitive motion, poor posture and staying in the same position can also affect your performance and joint longevity.
Unfortunately, repetitive habits while sitting for long periods can contribute to health issues such as:
Neck and shoulder pain
Musculoskeletal disorders
Lower back pain 
Stress 
Restricted performance 
The good news is that moving or stretching is a buildable habit. For starters, you can set a timer to remind you to take a quick walk or stretch. If you're pressed for time, there are even certain stretches you can do at your desk. 
Remember to breathe normally throughout the stretches, and never hold your breath. With each stretch, you may find yourself more flexible. Don't go further than is comfortable. Stretching should be pain-free! 

Check out the Stretches below!

To watch a video of these stretches being performed head to @findmypersonaltrainer.ig on Instagram to view the IGTV on 07/03/2021
Perform each stretch for 20-30 Seconds. 2-3 times a day.
Stretching and Mobilising Mid Back – Thoracic Rotation 
Place one hand behind the leg; act as if your hand is a lever 
Use your other hand to start the rotation 
Breathe and have a slight pause at the top 

Stretching and Mobilising Hips, Hamstrings and Lats 
Make sure the chair is stable first 
Place on foot on the chair and drop your back knee to open hips
Stretch your arm out over your head to stretch lats
Come back into position and grab your foot, stretching hamstrings

Stretching and Mobilising Upper Back – Thoracic Extension into rotation
Sit tall with a good posture, follow your arms and slowly lean back over the chair 
Don't force it or extend too far over the chair 
Once back into the starting position rotate both sides and pause 

Stretching and Mobilising Hips and Glutes 
Place one foot over the knee
Gently press down on your knee to emphasise the stretch 
Hold for 20 seconds each side

Stretching and Mobilising Quads, Upper Back – Warrior Stance into Around the Worlds
Place one knee on the floor and the other to the front (lunge position) 
Pop your hip forward  -  DON'T LEAN FORWARD!
Once the Hip is tilted forwards, bring your arm over your head and rotate
By Bradley Bowden
Instagram: @bradleybowdenpt

 The author of this article/blog/ is a qualified Level 3 Personal Trainer. Further detail regarding the author can be found via the website or social media handle listed above.

 

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