Category Archives: Stretching Exercises

Advice for Office Workers

Advice for Office Workers

Sitting for long periods of time each day can lead to muscle tightness, stiffness and pain.  To avoid this it is recommended that you get up every 30 minutes to stretch, walk around or simply stand.   Try these tips at work to avoid excessive stress on your body from prolonged sitting.

  1. Set a timer on your phone or computer to beep every 30 minutes to remind you to take a break from sitting.
  2. Stand up during tasks that do not require you to sit such as talking to co-workers or while on the phone.
  3. Instead of having meetings in a board room have walking meetings. Some studies suggest that this will not only help with physical health, but also will increase productivity and focus.
  4. Try to incorporate the following stretches into your daily routine at work. (Stop if any pain occurs, stretching should produce a strong pull but not be painful).

Doorway stretch: Stand in the middle of a doorway as shown in picture then step one foot into doorway until you feel a strong pull across the top of your chest. Hold 30 seconds, repeat 4 times.

doorwaystretch

Extension in standing: Begin standing upright then lean back as far as you can without bending your knees then slowly return to an upright position. Repeat 10 times.

standingextension

Muscle Spotlight: The Pecs

Muscle Spotlight: The Pecs

Your Pectoral muscle group is made up of two muscles, the pectoralis major and pectoralis minor. Both of these muscles cover the front of the chest and connect the front wall of the chest to the upper arm and shoulder blade. These muscles are important for pushing and reaching the arm across the body. These… Continue Reading

Muscle Spotlight: The Glutes

Muscle Spotlight: The Glutes

The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus.   These powerful muscles are responsible for extending, abducting and rotating your hip.  Often times these muscles become weak and inactive, as we literally sit on them for long periods of time. Try these… Continue Reading

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