It goes without saying that sometimes there are times where your body requires some attention to keep it healthy and operating at its peak. However, there are times where you just do not have immediate access to a top-notch chiropractor. Often (if not always), the hours that you are at your workspace are one of those times. Human beings were literally designed to be wanderers, hunters, and gatherers and so sitting down or otherwise staying stationary for prolonged periods is not healthy. Having a desk job can be great, of course, but there are circumstances where a desk job can be more of a challenge than it is a reward. Your body’s physical health is one aspect of your body that is vital to your quality of life. So, while you are at work it is so important to ensure that you keep your body moving at a consistent rate so that your body gets the movement that is so necessary to its health.
Keeping your body moving during work hours can be a challenge, especially if you have a desk job. There is nothing worse after sitting down for upwards of six hours onward, five days a week (if not more), and realising that you have kept your body too stiff for the majority of your day. Luckily, there are chiropractor approved stretches that you can consistently and easily do at your desk or in your workspace. In fact, there are five effective chiropractor-approved stretches that every individual who is stationary for much (if not most) of their job, should endeavour to incorporate into their daily work schedule. Each of these stretches works its magic on a different part of the body, successfully assisting you to pay adequate attention to the parts of your body that need the most movement to stay healthy.
First and foremost, it is recommended that you take a break every half an hour or so to do these stretches. Doing so will assist in reducing or avoiding the aches and pains associated with sitting down all day – provided that you do them consistently and properly. The areas of the body that require the most attention during your work day (or any time that you are forced to stay relatively still for a prolonged period, for that matter) are the neck, upper traps, lower back, hips, and hamstrings. There is nothing more frustrating (or painful, for that matter) than getting up after a full day’s work and realising that you have knots running up your back and neck, or aching pains in your hamstrings. So, the following five chiropractor-approved stretches are the perfect stretches to assist with alleviating any aches and pains from your body, keeping your joints moving often enough to work out any kinks in the system.
Top 5 chiropractor-approved stretches
1. For neck and upper traps
To stretch out our neck and upper traps, there is a simple yet incredibly effective stretching technique you can easily do at your desk or in your workspace. Sit up straight in your chair, bracing yourself in the seating position with one of your arms. Carefully lift your other arm and place it on top of your head, gently pulling your head towards the outstretched arm. This effectively stretches out the muscles in your neck and traps. Hold this position for a few seconds. This will effectively send your breath down into your stomach far easier. Repeat the action on the other side to fully stretch out these areas of your body.
2. For hip muscles and rotators
When it comes to stretching out your hip muscles and rotators, you can simply stretch them by placing the outside of your right ankle on top of your left knee. It really is that simple. If you gently work to coax your knee towards the floor, you should start to feel your hip and bottom muscles begin to stretch out. Repeat this stretching exercise on the opposite side to get the full effect.
3. For upper back muscles
Hunching over your desk inevitably makes your traps and rhomboid muscles work harder when they do not need to. So, this is when it is time to stretch your upper back muscles. Do this by sitting in your chair with both feet firmly planted on the ground. Lift both arms in front of your torso, bending them at the elbows. Place one elbow in the crook of the opposite arm, threading your arms to clasp your hands together. Then, switch to the opposite arm. This is a simple yet effective exercise for stretching out your back muscles that ultimately assists you in eliminating any aches and pains that were building up as a result of staying in one place too long. Keeping these areas of your body moving and stretching is important fry out to maintain a healthy approach to consistent bodily movement.
4. For mid-back
Another fantastic stretching exercise for your back targets your mid-back. Stretch this area of the back by crossing one leg over the other, gentling twisting your torso in the direction of the upper leg. Switch and repeat with the opposite leg, in the opposite direction, to stretch out the middle section of your back.
5. For hamstrings and lower back
Then, to stretch out the back of your legs and your lower back, place your hands on the back of your chair. Bending forward at a 90-degree angle, you will begin to feel your hamstrings and lower back stretch out. Repeat this stretch as often as you feel is necessary to get the blood flowing through these areas of the body and renew your energy levels. This is a great stretching exercise to effectively work out the kinks in your legs and lower back.
At the end of the day, working a desk job can be incredibly rewarding. All you must do to ensure that you are getting the most of your stationary job is remember to stay active every half an hour or so – even if it is just by stretching your muscles out. Everyone wants to be their healthiest selves, even at work. So, take care of your body by ensuring that you are actively and consistently moving your body in the necessary ways to alleviate any aches and pains that may build up throughout your work day.