If you spend more than an hour a day in a sitting position then this information is for you! Check this great desk stretching which can bring you amazing muscle relief. 🙂
Why is it worth doing desk stretching?
Nowadays we spent a lot of time in a sitting position which can affect our joint and muscle condition. To help bring balance and relief to your muscles you can do some desk stretching presented on this page.
Great posture can also make you look better.
The exercises are very useful especially for people who work in the office.
How spending prolonged time in a sitting position can affect our body?
Prolonged sitting has a negative effect on the body and the function of the internal organs. However, here I would like to focus only on the muscular and skeletal systems.
During the prolonged sitting, we can unconsciously lean our head forward, and round shoulders.
We often keep our hands in front of us and this causes the shoulders to lean forward. Also, we often sit curled up. The belly is relaxed. Moreover, we also put a leg on the leg.
Why is it not good for us?
If we tilt our head forward, the muscles on the back of the neck shorten. This can make them tense.
And they can stay tense even when they are not working.
It can cause, apart from neck and shoulder pain, also headaches, pseudo-migraine, even earaches, eye pains, jaw pains, etc. The pains that we would not associate with the neck.
In addition, when we are not paying attention to our sitting posture, we are sitting passively.
Therefore, the lumbar section of the spine is the most stressed, and ailments in this section can occur.
The prolonged daily sitting which takes place for years can bring, in addition to tense muscles, more complicated problems such as discopathy, etc.
Moreover, prolonged sitting posture can affect the muscles in the legs and pelvis. Usually, the iliopsoas muscle is contracted and rectus femoris.
Therefore, it is worth paying attention to how we sit.
Also, the gluteal muscle is too stretched and weak. Therefore, doing glutes exercises can help bring balance to the muscles.
If we cross our legs, we often press the blood vessels in our legs which makes it difficult for the blood is to get back to the upper body.
So it is better to sit with your legs bent at a right angle.
What desk stretching can we do to bring relief to the body?
We can perform simple exercises to help bring balance to the body.
As for the neck, to reverse the negative effects of pushing the chin forward, you can retract the head.
Take your head back in such a way to have a “double chin”.
Do NOT look at the ceiling, but in front of you, as far as possible so that your eyes can also rest from the computer or documents that are nearby.
So to relax the muscles of the neck, look straight ahead, and draw your chin back.
You should feel that the neck muscles are working in this exercise of desk stretching. Hold the position for a few seconds and let it go. Do NOT move the head forward, just relax the neck. Repeat the exercise several times.
It is also worth looking far away to exercise the eye muscles, preferably outside the window.
How you can support your eyes?
As for the eyes, people who work at the computer should blink their eyes every few minutes so that the eyes are not dry. The eyes rest in the dark, so it is worth covering your eyes with your hands for a moment.
You can also exercise with the eyes.
So roll your eyes, look up and down, to the sides, and make horizontal “eights” with the eyes.
Thanks to this, you can strengthen the eyes.
What is a great desk stretching for round back?
As for the shoulders, to stop the tendency to push them forward, just move them back and down. This way you get the correct positioning of the shoulders.
It is worth reminding yourself often to straighten your back and correct your posture.
You can support your back by “pulling down” the shoulder blades and take the arms backward.
If you want to do this exercise more discreetly in the office, it is enough to move the shoulders back. And then this exercise is almost invisible.
Hold this position for a few seconds and then relax. Do a few repetitions.
It is also valuable to mention that one exercise done correctly is worth more than 20 incorrectly.
Therefore, focus on quality, not the quantity of the exercise.
What desk stretching exercises can support your spine?
You can support your spine if your back muscles take the “job” from the back joints of the spine.
If you sit passively, the muscles are relaxed and not working, the weight of gravity falls on the joints of the spine.
If you sit actively and contract the muscle of the abdomen, then you create a corset around the spine, thanks to which the spine is partially relieved and the weight from the joints is transferred to the muscles.
Thanks to this, the working muscles also have a mini-training.
So another invisible exercise that you can do anywhere to support your spine is contracting the abdominal muscles.
How else can you provide active sitting?
Sitting on a fitness ball provokes an active sitting. You can also put a roller under the lumbar part of your spine or sit on a triangular pillow.
Another important exercise to help relax your muscles and relax your mind is the backward circulation of your shoulders.
You can also support the spine by elongation, by pulling the top of the head up.
How can you support your blood vessels?
First, do NOT put a leg on the leg.
Secondly, you can help “pumping” the blood from your calves to the upper body by the simple exercise of desk stretching.
Lift your toes and heels up alternately.
The exercise also has anti-thrombotic and anti-swelling properties and is recommended especially for people with a tendency to varicose veins.
It is also worth putting your legs up to support the blood vessels in the legs.
As for the legs, you can stretch the rectus femoris and iliopsoas muscles in a sitting position.
Sit on the side of your chair.
Take your feet and bring them close to your glute. Extend the hip joint.
Hold the position for w few seconds and relax.
Repeat it a few times. Do the same exercise to the other leg.
What other exercises can be helpful?
It is also worth doing the following exercises of desk stretching to support your body.
Hold hands behind your back and raise them as high as possible.
Hold this position for a while and relax.
These exercises can be difficult at first, but as your muscles stretch, they will become easier.
Stretch your stomach by lying on your back and pointing your arms up and legs down.
To stretch the iliopsoas muscle, lie on your back and pull the knee of one leg towards you until you feel the stretching of the muscles.
Hold in this position for about 30 seconds.
Stretch your thigh muscles by lying on your stomach and bring your heel to your glute.
You should feel the stretching, NOT the pain.
It is also worth stretching the muscles lying on the inner side of the thigh.
Sit down with one leg straight and the other leg bent and lean forward.
Stay in this position for about 30 seconds.
I hope that my tips and suggested exercises will be helpful and bring relieve your muscles.
How do you like the desk stretching? Let me know in the comments below!
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