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#rehabilitation #stretching

June 01, 2020

Stretch It Out

6 Stretches You Can Do At Your Desk
 With Benefits! 

Stretching, like all types of exercise, keeps our body and mind healthy which acts as a powerful form of stress relief… Apart from feeling good, stretching keeps our muscles flexible, strong, and healthy, while reducing the risk of joint pain, strains, and muscle damage when we use them. 

When our body is in the same position for long periods of time, the muscles stiffens up – think about sitting and how often you do it? You don’t just do it at your work desk, maybe you drive a car, or watch television? All those hours of sitting per day add up so you need to try and add conscious movements to break it up!  

Here are our top 6 full body stretches you can do at your desk, on your chair, and anywhere: 

1. Lengthening Back Stretch 

Interlock both hands above your head, palms facing the ceiling. Sit straight up, then push your palms upward and elongate your spine. Make sure to keep your shoulders loose and relaxed. Hold for 10 seconds, repeat as necessary. 

2. Upper Trapezius Stretch 

Sitting up straight, with your feet flat and shoulders back, grab onto the bottom of your chair with your right hand. Then slowly tilt your head sideways, bringing your left ear toward your left shoulder until you feel a gentle stretch along the right side of your neck and shoulder. Hold for 10 seconds; repeat on the opposite side.

3. Wrist Flexor Stretch 

While seated, extend your right arm forward at shoulder height. Keeping your elbow straight, grasp your right hand with your left, and slowly bend the wrist backward until you feel a stretch along the bottom of your forearm. Hold for 10 seconds. Then bend wrist downward until a stretch is felt on the top of the arm and hold for 10 seconds. Switch arms and repeat.

4. Lower Back Rotation Stretch 

Sitting with your feet flat on the floor, twist your upper body so your shoulders rotate to one side. You can use the chair for support, holding on to get a deep muscle stretch through your lower back up to the middle of your back. Hold for 20 seconds or six breaths and return to the starting position. Repeat on the other side.

5. Seated Tricep Stretch 

Put one arm up and bend your elbow so that the underside of your arm is facing outward. Next, use your opposite arm to push your elbow backwards so that you feel a stretch in your triceps. Hold for 20 seconds, then repeat on the other side.

6. Seated Glute Stretch 

Sit on a chair; bring one ankle up onto the knee of your other leg. Lean forward, keeping your back straight, and you should immediately feel the stretch in the gluteus maximus. Hold for 10 seconds. Continue forward as far as you can comfortably go, pushing gently on the top knee with your hand. Hold for 20 seconds, then switch sides.

You can now take fitness to your desk and make sitting an activity.  

Need more escape from the stiffness of sitting? Why not upgrade your chair!  
The ErgoFlip Active Ergonomic Chair is not just a chair, but a 2 in 1 fitness seat to help alleviate the pains of sitting for long periods as well as stabilising and strengthening your core and lower back! Endorsed by the Australian Physiotherapy Association and TGA approved.  
To find out more click here. 

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