In a previous blog post titled, Albuquerque Chiropractor Asks: Is Sitting The New Smoking?, I presented you with the hazards of sitting for extended periods of time. Maybe you have even felt the negative affects of extended sitting yourself. Sitting eight hours a day is quite a long time, and can really take a toll on you neurostructurally in the long run. This will contribute to neurostructural shifting and misalignment, nerve compression, increased rate of degeneration, and even secondary conditions such as aches and pains symptoms. So I gathered up some quick exercises you can do right at your desk that will keep you neurostructually sound to avoid those aches and pains at work!
Lower Back Stretch – Sit forward in your chair and bring one of your knees toward your chest. Use your hands to grab the back of your thigh and gently pull it toward you. Keep your back straight, and be careful not to lean forward. Hold for 30 seconds. You’ll feel tension in your lower back and the upper part of your buttock. Relax and slowly return to the starting position, then repeat the stretch with the other leg.
Back and Bicep Stretch – Place your hands on the edge of your desk and slowly push your chair back until your head is between your arms and you’re looking at the floor. Then slowly pull yourself back in. Repeat 15 times.
Reach For The Sky – Sit up tall in your chair or stand up and stretch your arms overhead, interlocking your fingers. Turn the palms to the ceiling as you lift your chin up, tilt your head back, and gaze up at the ceiling, too. Inhale, exhale, release. Stretch both arms over your head and reach for the sky again. After 10 seconds, extend the right hand hire, then the left.
Neck Roll – Close your eyes and let your chin drop down to your chest. Begin to circle your neck slowly, taking the right gear to the old right shoulder, the head back, and then the left ear to the left shoulder. Try to keep your shoulders relaxed and not hurry through areas of tightness. Do 3-5 rolls in one direction, and then switch directions for another 3-5 rolls.
Shrug It Off – Inhale deeply and shrug your shoulders, lifting them high up to your ears. Hold for a few seconds, then release and drop. Repeat 3 times. Shake your head slowly, yes and no. Repeat several times to relax your neck.
Shoulder Stretch – Start by stretching the back of your shoulder by placing one hand under your elbow, then lift your elbow and stretching across your chest. Don’t rotate your body as you stretch. Hold for 15 to 30 seconds. You’ll feel tension in the back of your shoulder. Relax and slowly return to the starting position, then repeat with the other arm.
Wall Push – ups-stand facing the wall, roughly a foot away, and push yourself off the wall with your arms. Not an intensive workout, but it will get your blood moving and stretch your shoulders.
Upper Arm Stretch – Lift one arm and bend it behind your head, then place your other hand on the bent elbow to help stretch your upper arm and shoulder. Hold for 15 to 30 seconds, then relax and slowly return to the starting position. Repeat the stretch with the other
Wrist Roll – Roll your wrists regularly around every hour or so. Roll the wrist 10 times clockwise then 10 times counterclockwise. This will help prevent Carpal Tunnel Syndrome if you are spending a lot of time typing.
Wrist Stretch – Stand up and turn your hands so that the wrists face your computer and the fingers touch the edge of the desk. Lean into the wrist and flatten your palms as much as possible. Back off if you feel pain.
Hand and Finger Stretch – Extend fingers open as far as possible and hold for five seconds. Then make a fist as tight as possible and hold for five seconds. Repeat this several times.
Hamstring Stretch – You get to put your feet up for this one! To ease the hamstrings and lower back push your chair away from your desk and put your right shield up on the desktop. Sit up straight, and then forward just until you feel a gentle stretch in the back of your leg. Flex your foot for a few seconds, then point it. Bend forward a bit farther, flex your foot again, and hold for 10 seconds. Repeat on the other side.
Standing Side Stretch – Stretch the front of your thigh by standing up straight, placing one hand on a chair or desk for stability. Grab one of your ankles (or your pant leg) and bring it up toward your buttock. Remember to maintain an upright position, keeping your back straight and your knees parallel to one another. Hold for 15 to 30 seconds. Relax and slowly return to the starting position, then repeat the stretch with the other leg.
Leg Extensions – Grab a seat of your chair to brace yourself and extend your legs straight out in front of you so they are parallel to the floor. Flex and point your toes five times. Release, and repeat.
Are you a current patient of Precision Chiropractic? If so, these exercises were specifically selected to help keep you active and counteract the negative effects of sitting for long periods and prevent NeuroStructural Shift in the spine. They were also selected to help support your NeuroStructural Corrective Chiropractic care. Performing these exercises in conjunction with your personalized care plan will help maximize your results.
Haven’t had an opportunity to experience chiropractic care in my office? I am a Chiropractor in Albuquerque that believes you should have a chance to discover if NeuroStructural Corrective care is the right solution for you before you invest your time, effort, and money in my office. Precision Chiropractic offers a complimentary consultation so your decision can be based on information, not speculation. The consultation is a 15-20 minute conversation; not an examination and not a high-pressure sales pitch common in other Albuquerque chiropractic offices. To request your complimentary consultation, please click the link below: